From Paulette Vickery's Recipe Collection

WW: CIDER DEJON CHICKEN

main dish, vegetables

1 teaspoon olive oil
1 teaspoon minced garlic, in a jar
4 each chicken breasts, 4oz
2 cup sliced mushrooms
1/2 cup chicken broth
2 tablespoon dejon mustard
3 tablespoon flour
1/2 cup apple cider or juice
1/4 cup nonfat sour cream
1/4 cup minced parsley
4 cup hot cooked brown rice

Heat oil in a large nonstick skillet. Add garlic and cook, stirring as needed, until lightly browned, about 1 minute. Add chicken, mushrooms, broth and mustard. Bring to a boil. Reduce heat, and simmer covered, until chicken is cooked through, 8-10 minutes. In a small bowl combine flour with enough cider to make a smooth paste. Stir in remaining cider. Add to the chicken mixture. Cook, stirring constantly, until the mixture boils and thickkens, about 2 minutes. Stir in sour cream and parsley, cook until heated through, about 1 minute. Serve the rice, topped with the chicken and sauce. Per serving: calories 421, total fat 5 G, saturated fat 1 G, cholesterol 66 MG, sodium 291 MG, carbohydrate 56 G, fiber 4 G, protein 34 G, calcium 65 MG, points 8.

Yield: 4 servings



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