This is a great, low-calorie weeknight dinner that takes less than 30 minutes from start to table but tastes like you slaved for hours. Mushroom, white wine, mustard, and fresh thyme make an elegant sauce for lean chicken breast that tastes creamy but is very light – just 215 calories! This has been a staple at our house for years.
My local market will occasionally advertise boneless, skinless chicken breast as a loss leader for under $2 a pound. When this happens, I’ll stock up and store it in the freezer in individual sandwich bags – usually just under a pound per bag which is perfect for four servings. I pull a bag out of the freezer the night before I’m cooking a chicken dish and am set. If I can get a good deal on bone-in breasts I’ll butcher them at home and save the bones for making stock. I love having that stash of chicken standing by for our staple meals like this or Chicken Puttanesca.
Although it may seem like a lot of sauce while you’re preparing it, in the end folks will be scraping the pan for more.
Substitute 1/2 tbs corn starch for flour to make this recipe gluten free.
Serve this with a side of vegetables or a light green salad for a simple, healthy, elegant meal.
- olive oil - 1 tsp
- boneless, skinless chicken breasts - 4 4-oz filets, raw
- light butter - 1 tsp
- onion - 1 c, diced
- garlic - 2-3 cloves, minced
- mushrooms - 10-oz, sliced
- flour - 1 tbs
- white wine - 1/2 c
- low-sodium, fat-free chicken broth - 1 c
- dry thyme - 1 tsp
- dijon mustard - 1 tbs
- salt and pepper - to taste
- flat leaf parsley - 2 tbs (optional)
Heat olive oil in a large pan over medium heat. Season chicken breasts and cook until browned, about 5 minutes per side. Remove chicken to a plate.
Add light butter to pan and saute onions, stirring and scraping up brown bits, until translucent, about 5 minutes. Add garlic and mushrooms and continue cooking until mushrooms have released their juices, about 5 minutes. Deglaze with a small amount of wine if the fond begins to darken too much.
Sprinkle flour over mushroom mixture and cook, stirring, one minute.
Then add remaining wine, broth, thyme and mustard. Stir to combine and season to taste.
Return the chicken breasts to the pan and bring to a boil. Reduce heat and let simmer, uncovered, until chicken is cooked through and sauce has reduced and thickened, about 15 minutes.
Serve chicken with sauce and garnish with parsley.
Calories: 215; Fat: 5.4 g; Saturated Fat: .8 g; Cholesterol: 75 mg; Sodium: 116 mg; Total Carbohydrate: 8.4 g; Dietary Fiber: 1.7 g; Sugars: 2.7 g; Protein: 27.2 g; Points: 4; Points Plus: 5;