Low Fat Deviled Chicken Saute |
|
 |
Prep Time: 20 Minutes Cook Time: 30 Minutes |
Ready In: 50 Minutes Servings: 6 |
|
Chicken with a creamy, somewhat spicy sauce Ingredients:
1 cup long grain rice |
1/2 teaspoon salt |
3 tablespoons flour |
1/2 teaspoon dried thyme |
1/2 teaspoon ground black pepper |
1/4 teaspoon cayenne pepper |
1 lb boneless chicken breast, cut crosswise into 1-inch wide strips |
2 teaspoons olive oil |
1 red onion, halved and thinly sliced |
1 green pepper, cut into thin strips |
2/3 cup reduced-sodium chicken broth |
1 cup 1% low-fat milk |
1 tablespoon dijon mustard |
Directions:
1. In medium saucepan, bring 2 1/4 cups of water to a boil. Add the rice and 1/4 teaspoon of the sault, reduce to a simmer, cover and cook until the rice is tender, about 17 minutes.
2. Meanwhile, on a sheet of waxed paper, combine the flour, thyme, black pepper, cayenne, and the remaining 1/4 teaspoon salt. Dredge the chicken in the flour mixture, shaking off and reserving the excess. In a large nonstick skillet, heat the oil until hot but not smoking over medium heat. Cook the chicken until golden brown and cooked through, about 4 minutes. With a slotted spoon transfer the chicken to a plate.
3. Add the onion, bell pepper, and 1/3 cup of the broth to the skillet and cook, stirring frequently, until the bell pepper is crisp tender, about 4 minutes. Stir in the reserved flour mixture. Gradually add the remaining 1/3 cup of broth, the milk, and the mustard and cook about 3 minutes. Return the chicken to the skillet and cook just until warmed through, about 1 minute. Transfer the rice to 4 bowls, spoonthe chicken mixter alongside and serve.
|
|