Chicken Dijon & Couscous Recipe

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Ingredients:

Serving

4 boneless skinless chicken breast halves (6 oz each)
1/2 cup white wine or chicken broth
2 tsp minced fresh tarragon
1/8 tsp pepper
couscous:
1-1/2 cups water
1 cup uncooked couscous
1 tbsp butter
1 tsp chicken bouillon granules
1 tsp minced fresh tarragon
sauce:
1 tbsp butter
3 tbsp king arthur unbleached all-purpose flour
1/2 tsp salt
3/4 cup 2% milk
1/3 cup reduced-fat sour cream
2 tbsp dijon mustard

Directions:

Place chicken in an ungreased 11-in. x 7-in. baking dish. Pour wine over chicken; sprinkle with tarragon and pepper. Cover and bake at 400° for 15 minutes. Uncover; bake 5-10 minutes longer or until a meat thermometer reads 170°. Remove chicken and keep warm, reserving the pan juices.
For couscous, in a small saucepan, bring water to a boil. Stir in the couscous, butter, bouillon granules and tarragon. Remove from the heat; cover and let stand for 5-10 minutes or until liquid is absorbed. Fluff with a fork.
For sauce, in a small saucepan, melt butter. Stir in flour and salt until smooth; gradually add milk and pan juices. Bring to a boil; cook and stir for 2 minutes or until thickened. Remove from the heat; stir in sour cream and mustard. Serve with chicken and couscous. Yield: 4 servings.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	367.18 Kcal (1537 kJ)
Calories from fat	94.68 Kcal
		% Daily Value*
Total Fat	10.52g	16%
Cholesterol	47.98mg	16%
Sodium	673.82mg	28%
Potassium	352.52mg	8%
Total Carbs	44.55g	15%
Sugars	2.75g	11%
Dietary Fiber	2.44g	10%
Protein	17.9g	36%
Vitamin C	0.6mg	1%
Vitamin A	0.1mg	2%
Iron	0.7mg	4%
Calcium	119mg	12%

Amount Per 100 g
Calories	123.87 Kcal (519 kJ)
Calories from fat	31.94 Kcal
		% Daily Value*
Total Fat	3.55g	16%
Cholesterol	16.19mg	16%
Sodium	227.32mg	28%
Potassium	118.93mg	8%
Total Carbs	15.03g	15%
Sugars	0.93g	11%
Dietary Fiber	0.82g	10%
Protein	6.04g	36%
Vitamin C	0.2mg	1%
Iron	0.2mg	4%
Calcium	40.2mg	12%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.