Sauteed Chicken Breasts with Fennel-Basil-Mustard Pan Sauce Recipe
Category: South Beach Diet Recipes
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Loading ...Notes:
Pretty self explanatory:) Great with Bageria’s Mashed Cauliflower (link here: http://www.calories-nutrition.buddyslim.com/surprise-south-beach-mashed-potatoes/)
Tweak the seasonings to your liking - instead of fennel and basil, try tarragon or marjoram. Less dijon might make it a little less tart. Watch the salt you put on the chicken, as the mustard releases quite a bit!
This recipe modified from this one: http://www.mealsmatter.org/recipes-meals/recipe/52380
Servings: 4
Ingredients:
a) 4 4 oz Boneless-skinless Chicken Breasts
b) 1 Tablespoon olive oil (more or less, depending on pan size)
c) Salt and pepper, plus other seasonings of your choice to season chicken (I used 1/2 tablespoon curry, 1 tablespoon lemon juice, salt and pepper mixed in a bowl, to form a thick paste that I used as a rub on the chicken)
d) 1/2 cup chicken broth/stock
e) 1/3 cup half and half
f) 1 Tablespoon Dijon mustard
g) 2 tsp fennel seeds, 1 tsp dry basil
Directions:
Trim fat from chicken breasts. If breast is thick, pound it to about 1/2 to 3/4 inches thin.
Heat olive oil over medium-high heat in frying pan that's big enough to hold the chicken without crowding. While oil heats, season your chicken.
Add chicken and saute until it's cooked through, about 10-12 minutes.
Remove chicken to a plate and cover with foil to keep warm and capture the juices.
Add chicken stock to pan, scraping off any crispy bits, and cook until reduced by half (3-5 minutes)
Whisk in mustard, fennel-basil mix, half and half, and any juices from the chicken that have accumulated on the plate. Mik and cook until slightly thickened (or a consistency you like), around 2-4 minutes.
Put breasts back into the pan, with the sauce. Coat the breasts in the sauce and let warm for a couple minutes.
Serve immediately.
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Tags: chicken, Low carb, Main Dish, sauce
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