Wednesday, March 7, 2012

Mustard Chicken

This is the first of the Reader Recipes - family favourite healthy dishes, sent in by you! A big thanks to Jacquelyn Mann for this one - she adapted it from a Jamie Oliver Recipe and boy is it delicious! It's hard to believe it comes in under 300 calories!

Serves 4 (290 calories per serve)

600 Chicken Breast Fillets, halved
1 Tbsp light cooking cream for cooking
1 x Leek, washed and finely sliced
1 Tbsp wholegrain mustard
2-3 tsp Mustard Powder
1 Clove Garlic, crushed
1/3 glass dry white wine (or chicken stock)
1 Tbsp good quality Olive Oil
Sea Salt and Pepper, to season

Pour olive oil over Chicken Breasts, season with salt and pepper and with even amounts of Mustard Powder on each piece. Use hands to spread ingredients over all of the chicken.

Heat frying pan with a little olive oil (or a little oil spray such as vegetable oil as a healthier option) and add seasoned chicken, cooking at a medium - high heat until browned on each side.

Add leaks to pan, stirring, until softened. Then add garlic, wholegrain mustard and white wine, mix well and bring to boil.

Turn down to a simmer, add the spoonful of cooking cream and mix well. Then frying pan with lid (if yours has one) otherwise aluminium foil will suffice.

Simmer for around 15 minutes or until chicken is completely cooked through and sauce has slightly thickened.

Serve with fresh steamed greens.

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