Mains

Pan-fried chicken with creamy, herby sauce

Author: Dixie Elliott - Home Economist, Recipe Developer

Photographer: Ian Wallace

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Serves: 4

Time to make: 20 mins

Ingredients

More weights & measures

12 chicken tenderloins (600g)

olive spray oil

2 teaspoons Dijon mustard

2 teaspoons plain flourall purpose flourX

¼ cup Light & Creamy Evaporated Milk

¼ cup water

1 tablespoon finely chopped fresh tarragon

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Instructions

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1 Heat a non-stick frying pan over a medium heat. Spray chicken with oil. Cook each side for 3 minutes or until golden and cooked through. Transfer to a plate and cover to keep warm.

2 Add mustard and flour to pan. Stir until combined. Slowly add milk and water, stirring constantly. Bring sauce to the boil. Reduce heat. Add tarragon. Simmer for 1 minute. Arrange chicken on serving plates. Spoon over sauce and serve.

Serving suggestion

Steamed new potatoes and steamed asparagus

Nutrition Info (per serve)

Calories 225 cal

Kilojoules 940 kJ

Protein 33 g

Total fat 9 g

Saturated fat 2 g

Carbohydrates 5 g

Sugar 3 g

Dietary fibre 0 g

Sodium 180 mg

Calcium 70 mg

Iron 2 mg

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.

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