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Chicken in Mustard Sauce
1/2 teaspoon paprika
1/4 teaspoon salt
1/4 teaspoon coarsely ground pepper
4 (4 ounce) skinned, boned chicken breast halves
1/4 cup dry white wine or low sodium chicken broth
1 1/2 tablespoons all-purpose flour
3/4 cup 1% low fat milk, divided
1 tablespoon peppercorn mustard or regular prepared mustard
Combine first three ingredients; sprinkle over chicken.
Coat a nonstick skillet with cooking spray; place over medium-high heat until hot. Add chicken; cook 3 to 5 minutes on each side, or until browned. Remove chicken from skillet and set aside.
Add wine or broth to skillet. Deglaze by scraping particles that cling to bottom.
Combine flour and 1/4 cup milk, stirring until smooth; add to skillet. Stir in remaining 1/2 cup milk and mustard. Cook over medium heat, stirring constantly, until thickened. Return chicken to skillet. Bring to boil; cover, reduce heat and simmer 5 minutes or until chicken is done.
Serve chicken with sauce.
calories 163, fat 2.4g (sat. 0.7g), Protein 28.1g, carbs 5.1g, fiber 0.2g, cholesterol 68mg, sodium 356mg
Exchanges: 4 very lean meat
3 WW points