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Ingredientes
- 4 x (6 ounce) skinned chicken breast halves
- 1/4 c. stone grnd mustard (such as Plochmans Natural
- 1 Tbsp. chopped fresh or possibly 1 tsp. dry thyme
- 1 Tbsp. fresh or possibly 1 tsp. dry marjoram
- 2 x baking potatoes, each cut into 8 wedges (about 1 lb.)
- 1 Tbsp. extra virgin olive oil
- 1/2 tsp dry rosemary, crushed
- 1/4 tsp salt
- 1/4 tsp black pepper cooking spray
- 1 tsp extra virgin olive oil
- 1 1/3 c. minced onion
- 3/4 c. dry white wine
- 4 clv garlic, chopped
- 1 x (16 ounce) can fat free, less sodium, chicken broth
- 1 1/2 tsp cornstarch
- 1 Tbsp. water
Direcciones
- Combine first 4 ingredients in a shallow dish. Cover and marinate in refrigerator 2 hrs, turning occasionally.
- Preheat oven to 450 degreesCombine potatoes and the next 4 ingredients (potatoes through pepper) in a medium bowl; toss well. Arrange potatoes on a baking sheet coated with cooking spray. Bake at 450 degrees for 30 min or possibly till tender.
- While potatoes are baking, prepare chicken. Heat 1 tsp. oil in a large Dutch oven over medium-high heat. Add in onion and saute/fry 8 min, stirring frequently. Add in wine and bring to a boil. Stir in garlic. Place chicken, breast sides up, on top of onion. Add in broth, and bring to a boil. Cover, reduce heat to medium, and cook 15 min or possibly till chicken is done. Remove chicken from pan with a slotted spoon; keep hot. Bring broth mix to a boil, and and cook till reduced to 2 c. (about 12 - 15 min). Combine cornstarch and water; add in to pan, and bring to a boil. Cook 1 minute, stirring constantly. Pour sauce over the chicken. Serve with roasted potatoes.
- Yield: 4 servings (serving size: 1 chicken breast half about 1/3 c. sauce and 4 potato wedges).
- NOTE:The difference between Stone Grnd Mustard and regular Mustard is garlic. I use regular mustard and add in 1/8 tsp. garlic pwdr to it.
- (1/8 teaspoon garlic pwdr 1/2 1 clove garlic).
- For those of you who would prefer a milder (not as mustardy) taste - add in 2 ounce of honey to the mustard marinade. I also make more potatoes - 4 wedges is not sufficient for me. One final note - crushing the rosemary is a PAIN, but necessary for even coating of the potatoes.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 295g | |
| Recipe makes 4 servings | |
| Calories 287 | |
| Calories from Fat 53 | 18% |
| Total Fat 6.03g | 8% |
| Saturated Fat 1.04g | 4% |
| Trans Fat 0.03g | |
| Cholesterol 64mg | 21% |
| Sodium 227mg | 9% |
| Potassium 746mg | 21% |
| Total Carbs 21.6g | 6% |
| Dietary Fiber 2.7g | 9% |
| Sugars 3.03g | 2% |
| Protein 27.89g | 45% |
