Creamy mustard chicken
Our low-calorie creamy chicken recipe is lower in saturated fat than regular creamy chicken recipes, which is great news for your heart health and your taste buds.
Serves: 4
Time to make: 35 mins
Hands-on time: 5 mins
Ingredients
- 2 tablespoons wholegrain mustard
- 1–2 cloves garlic, finely chopped
- 3/4 cup (175ml) hot reduced-salt chicken stock
- 1 teaspoon dried thyme or a few fresh sprigs, finely chopped
- spray oil
- 2 skinless chicken breasts (550g), sliced
- 600g new potatoes
- 320g green beans, trimmed
- 3 tablespoons reduced-fat sour cream
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Instructions
1 Preheat the oven to 200°C/fan 180°C/gas 6. Combine the mustard, garlic, stock and thyme in a jug or bowl. Set aside.
2 Spray a non-stick frying pan with a little oil, then cook the chicken over a high heat for 2–3 min until golden. Transfer to a baking dish, pour over the mustard sauce and toss to coat. Bake for 20–25 min until cooked through, turning halfway through.
3 Meanwhile, steam the potatoes for 10–15 min until tender. Add the potatoes to the chicken for the last 5 min of its cooking time, tossing to coat in the sauce. Steam the green beans for 5 min.
4 Remove the chicken dish from the oven and stir through the cream. Divide among 4 plates and serve with the beans.
Nutrition Info (per serve)
-
Calories 306cal
-
Kilojoules 1280kJ
-
Protein 38.6g
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Total fat 5g
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–Saturated fat 1.7g
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Carbohydrates 28.4g
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–Sugars 5g
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Dietary fibre 4.6g
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Sodium 354mg
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Calcium 71mg
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Iron 2.4mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
