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Ginger Mustard Chicken Breasts

Print Recipe
Prep Time 10 minutes
Cook Time 6 minutes
Total Time 16 minutes
Servings 4 servings

Ingredients
  

  • 4 boneless skinless chicken breast halves
  • 2 tablespoons whole wheat flour
  • 1 teaspoon butter
  • 1 cup low sodium chicken broth
  • 2 teaspoons grated fresh ginger
  • 2 teaspoons Dijon-style mustard
  • 2 teaspoons grainy mustard
  • 1/4 cup diced green onions
  • Sea salt and freshly ground black pepper to taste

Instructions
 

  • Dust chicken lightly with flour.
  • Melt butter in a nonstick skillet and sauté chicken over medium heat until brown, about 2 to 3 minutes per side. Remove chicken and keep warm.
  • Pour broth into skillet, increase heat and deglaze skillet by boiling and scraping up all of the browned bits from the bottom of the pan. Add ginger and cook for 2 minutes, stirring frequently. Stir in mustards and green onions; season with salt and pepper; spoon sauce over chicken.

Notes

SERVING SUGGESTION: Steamed broccoli and Turnip Fries (peel turnips, slice into “fries”; toss with some olive oil and bake on a cookie sheet in a preheated 425 degree oven, turning once. Season with salt and pepper and garlic powder).
GLUTEN FREE: Change whole wheat flour to almond flour.
NUTRITION: 300 Calories; 4g Fat; 57g Protein; 5g Carbohydrate; 1g Dietary Fiber; 139mg Cholesterol; 317mg Sodium. Exchanges: 0 Grain (Starch); 8 Lean Meat; 0 Vegetable; 0 Fat; 0 Other Carbohydrates.
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