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Dijon Chicken Breasts With Creamy Pasta

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Dijon Chicken Breasts With Creamy Pasta Recipe
Nutrition Facts*
Serving Size
14 Recipe
Servings Per Recipe
4
Amount Per Serving
Calories
483
Calories from Fat
126
% Daily Value
Total Fat
14g
22%
Saturated Fat
4g
20%
Trans Fat
0g
Cholesterol
85mg
28%
Sodium
497mg
21%
Total Carbohydrates
51g
17%
Dietary Fiber
6g
24%
Sugars
5g
Protein
37g
Calcium
74mg
7%

Number of servings: 4

Calories per serving: 483

Preparation time: 25 min

Total time: 45 min

Ingredients

2 tbsp Dijon mustard

2 tbsp low-fat mayonnaise

2 tbsp red wine vinegar

1 lb (four 4-oz) chicken breasts, boneless, skinned

14 cup chopped fresh parsley

Nonstick cooking spray

1 tsp olive oil

4 sliced green onions, tops included

2 cups finely chopped broccoli

2 tbsp water

34 cup low-fat sour cream

14 tsp salt

1 tsp onion powder

12 cup milk

1 tsp cornstarch

14 cup Parmesan cheese

8 oz whole-wheat penne pasta, cooked according to directions without salt or fat

Directions

Preheat oven to 375°F.

1. In a small bowl combine mustard, mayonnaise, and vinegar. Set aside.

2. Spray a medium-size baking dish with nonstick cooking spray. Place chicken breasts in the dish. Spoon the mustard mixture evenly over the top and sprinkle with parsley. Bake for 30 to 35 minutes.

3. Spray a large skillet with nonstick cooking spray. Place the skillet over medium-high heat and add olive oil. When hot, add onions. Sauté for 1 to 2 minutes.

4. Add broccoli and water. Cover. Cook for 3 to 4 minutes or until broccoli is tender.

5. Add sour cream, salt, and onion powder. In a small bowl combine the milk and cornstarch and add to the skillet. Stir and cook 2 to 3 minutes until thickened.

6. Add cheese and cooked pasta. Mix well and stir to heat through.

7. Serve baked chicken with creamy pasta.

Makes 4 servings.

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