Chicken, Turkey, Fowl and Egg: Chicken, Turkey, Fowl Dishes: Chicken with Mustard Sauce

Golden chicken filets in a creamy mustard sauce.

Author: Family Health Network
Date: September 11, 2008

Serves: 2 person(s)

Preparation Time: 15 mins
Cooking Time: 10 mins

Ingredients:

    2 tsp light margarine or vegetable spread
    2 skinless, boneless chicken breasts (about 4 1/2 oz each)
    3 spring onions, chopped
    1/2 cup non-fat mayonnaise
    1 Tbsp chicken stock powder
    1 1/2 tsp grated lemon rind
    1 Tbsp mustard
    1 pinch of black pepper, or to taste

Directions:

    Heat margarine in a skillet, add the chicken and spring onions. Cook chicken 3 to 4 minutes on each side or until cooked through. Transfer to heated serving plates.

    Remove pan from heat. Add mayonnaise, chicken stock powder, lemon rind and mustard to pan. Season to taste with pepper, stirring to combine ingredients. Spoon mustard sauce over the cooked chicken.

Variations:

    Serve accompanied by salad or fresh vegetables.

    Serving suggestions are not included in the nutritional analysis.

Nutritional Information
(Per Serving)

Calories:211 cals
Kilojoules:883 kJ
Fat:5.0 g
Carbohydrates:12.7 g
Protein:27.4 g
Cholesterol:72.0 mg
Sodium:746 mg
Saturated Fat:1.3 g
Fiber:2.0 g
Calcium:43.0 mg
Total Sugars:7.4 g

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