Creamy, yummy mustard chicken

In this healthy, High fiber | Low saturated fat | Low cholesterol| Low sodium | Heart healthy |creamy mustard chicken recipe, thin-sliced chicken breasts (about 1/2 inch thick) cook quickly and are delicious smothered in a velvety, light mustard sauce and garnished with fresh chopped sage. 

INGREDIENTS
1/2 package whole-wheat angel hair pasta (7-8 ounces)
4 thin-sliced chicken breasts or cutlets (about 1 pound)
1/2 teaspoon garlic powder
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground pepper, divided
1/4 cup all-purpose flour
3 tablespoons extra-virgin olive oil, divided
1 large shallot, finely chopped
1/2 cup dry white wine
1/2 cup water
1/4 cup reduced-fat sour cream
2 tablespoons Dijon mustard
2 tablespoons chopped fresh sage, plus more for garnish

PREPARATION

• Bring a large saucepan of water to a boil. Add pasta and cook according to package instructions. Drain.
• Meanwhile, sprinkle chicken with garlic powder and 1/4 teaspoon each salt and pepper. Place flour in a shallow bowl and coat both sides of the chicken, shaking off any excess. Reserve 2 teaspoons flour; discard the rest.
• Heat 2 tablespoons oil in a large skillet over medium-high heat. Cook the chicken, turning once, until golden brown and cooked through, 3 to 4 minutes per side. Transfer to a clean plate.
• Reduce heat to medium and add the remaining 1 tablespoon oil to the pan. Add shallot and cook, stirring, until beginning to brown, 30 seconds to 1 minute. Add wine and cook, stirring occasionally, for 1 minute. Combine water with the reserved 2 teaspoons flour. Add to the pan and cook, stirring, until thickened, about 1 minute. Remove from the heat; stir in sour cream, mustard, 2 tablespoons sage and the remaining 1/4 teaspoon each salt and pepper. Return the chicken to the pan and turn to coat with the sauce.
• Top the pasta with half the sauce, the chicken and then the remaining sauce. Garnish with more sage, if desired.

NUTRITION

Per serving: 447 calories; 16 g fat ( 3 g sat , 10 g mono ); 69 mg cholesterol; 42 g carbohydrates; 0 g added sugars; 31 g protein; 6 g fiber; 456 mg sodium; 367 mg potassium.

Nutrition Bonus: Magnesium (25% daily value), Iron (16% dv)

Carbohydrate Servings: 2 1/2

Exchanges: 2 1/2 starch, 3 lean meat, 2 1/2 fat

Source:

Eating well

Chicken Chilli

A very popular indo-chinese dish.  Chilli chicken must be the most popular dish that comes to mind when thinking about all the chinese food that has been adapted in India. It goes great with fried rice or chowmein noodles. Serves 4 people.

Ingredients:

• 500-600gms. boneless chicken (cut into1-inch cubes)
• 2 tbsp Soya sauce
• 1 egg
• 2 tbsp corn flour / corn starch
• 5-6 green chilies (finely chopped)
• 2 green onion tops (finely chopped), if available
• 1 tsp garlic paste
• Salt To Taste
• 1/2 tsp white pepper powder or to taste
• 1 tsp sugar
• A pinch of ajinomoto (optional)
• 2 cups chicken broth / water
• 1 tbsp oil
• Oil to fry

How to make chili chicken :

1. Take 1tbsp. Soya sauce, 1tbsp. corn flour, salt, egg in a bowl and marinate chicken pieces in the the mixture for about 10-15 minutes.
2. Heat oil and deep fry the marinated chicken pieces till golden brown.
3. Now in a separate wok / kadhai heat 1 tbsp. oil and add garlic paste and green chilies and sauté for few seconds.
4. Add 2 cups of chicken broth or water. Bring to boil and add sugar, pepper powder, salt , ajinomoto and remaining Soya sauce.
5. Add fried chicken pieces to it and cook for few minutes.
6. Dissolve the remaining corn flour in 1/2 cup water and add to the curry stirring constantly to avoid lumps. Cook for 2-3 minutes.
7. Serve chilli chicken hot garnished with chopped green onion tops. Goes well with steamed / boiled rice. 

How t o cook