A chicken saute sauce featuring two types of flavorful mustard. A version of typical French bistro cuisine.
Potatoes cooked with garlic add an extra French touch.
Helpful tips:
Trimmed green beans can be found in the produce section of the market.
Use a frying pan large enough to hold the chicken. Too much or the sauce will evaporate.
Cook the potatoes in the same skillet as the chicken.
countdown:
Microwave the potatoes and set aside.
Make chicken.
Remove chicken from skillet and add potatoes.
devil’s chicken
Recipe by Linda Gassenheimer
2 tablespoons flour
salt and freshly ground black pepper
3/4 pound boneless, skinless chicken breast
2 teaspoons canola oil
1/4 cup dry vermouth
1 tablespoon Dijon mustard
1 tablespoon grain mustard
1/4 cup water
Cut 1/2 pound green beans into 2-inch pieces
1 tablespoon light cream
Place the flour on a plate and sprinkle with salt and pepper to taste. Add the chicken and sprinkle with flour to coat both sides. Heat the oil in a nonstick frying pan over medium heat. Brown the chicken for 3 minutes, then flip and sear the other side for 3 minutes. Add vermouth and cook for 1 minute. Combine mustard and water in a small bowl and add to skillet. Bring the liquid to a boil and scrape up any brown bits in the pot. Lower the heat, add the green beans, cover and simmer gently for about 5 minutes. A meat thermometer should read 165 degrees. Transfer chicken to 2 dinner plates. Add the fresh cream to the frying pan and mix well. Spoon the sauce over the chicken. Reserve the frying pan for the potatoes. Makes 2 doses.
Per serving: 340 calories, 11 g fat, 2.5 g saturated fat, 5 g monounsaturated fat, 130 mg cholesterol, 42 g protein, 12 g carbohydrates, 4 g fiber, 4 g carbohydrates, 460 mg sodium, 850 mg potassium, 430 mg phosphorus.
Swap: 2 veggies, 6 lean proteins, 1/2 fat
garlic potato sauté
Recipe by Linda Gassenheimer
1 pound red potatoes, unpeeled and washed, cut into 1-inch pieces
2 teaspoons canola oil
3 large garlic cloves, unpeeled
salt and freshly ground black pepper
Place the potatoes in a microwave-safe bowl and microwave on high for 5 minutes. Remove the garlic and add. Let’s set it aside. Once you remove the chicken from the skillet, add the canola oil. Turn up the heat to high. Add potatoes and garlic. Sauté potatoes until brown on all sides, about 5 minutes. Remove the garlic and serve the potatoes with the chicken. Makes 2 doses.
Per serving: 200 calories, 5 g fat, 0 g saturated fat, 3 g monounsaturated fat, 0 mg cholesterol, 4 g protein, 36 g carbohydrates, 4 g dietary fiber, 3 g sugars, 40 mg sodium, 1030 mg potassium, 140 mg phosphorus.
Exchange: 2 starch, 1 fat
Shopping list:
What to buy: 3/4 pound boneless, skinless chicken breast, 1 small bottle of dry vermouth, 1 jar of Dijon mustard, 1 jar of coarse mustard, 1 pack of green beans (requires 1/2 pound), 1 pound red potatoes, 1 small carton light cream
Staples: Flour, canola oil, garlic, salt, black pepper.
(From Mix-and-Match Meals for People with Diabetes in Minutes, by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from the American Diabetes Association. Gassenheimer’s latest He is the author of “Simply Smoothies: Fresh & Fast Diabetes-Friendly.” “Snacks & Complete Meals,” published by the American Diabetes Association. To order the book, call 1-800-232-6733 or visit www.shopdiabetes Please order at .org.)
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