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Chicken with Tarragon−Mustard Sauce


Serves 2

Prep time: 10 minutes

Cook time: 16 minutes

Per serving: 270 calories, 10g fat, 2g saturated fat, 70mg cholesterol, 250mg sodium, 12g carbohydrate, 0g fiber, 30g protein



2 (4- to 5-oz.) boneless, skinless chicken breasts, pounded to a 1/4-inch thickness

2 tsp. garlic powder

1 to 2 shallots, peeled and diced

2 tsp. Dijon Mustard

1/2 cup reduced-sodium chicken broth

1 tbsp. chopped fresh tarragon

1/2 cup fat-free half-and-half

1.  Preheat oven to 350°F. Coat a large nonstick skillet with nonstick cooking spray; place over medium-high heat. Sprinkle chicken with garlic powder, and pepper to taste; add to skillet. Cook 3 minutes per side or until browned. Remove from heat.

2.  Place chicken on a rimmed baking sheet. Bake 10 minutes or until an instant-read thermometer registers 165°F. Transfer to a platter.

3.  Meanwhile, for the sauce, return skillet to medium-high heat. Add oil and shallot; sauté until softened. Whisk in mustard, broth and tarragon. Cook and stir 3 minutes or until reduced by half. Add half-and-half; bring to a simmer. (Do not boil.) Reduce heat; cook just until heated through and slightly thickened. Season with pepper to taste.

4. Place chicken on 2 individual plates. Spoon with sauce, and serve.

Make it a meal: Serve with steamed green beans and steamed wild rice blend.

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