Skinnytaste’s Creamy Mustard Chicken Has 30+g Protein and 325 Calories
From healthy recipe guru Gina Homolka, it has a velvety sauce that takes just a few minutes to make
Willa Brown, who shed 113 pounds at age 79 and is the cover star of Woman’s World‘s August 10 issue, swears by the dishes in the wildly popular Skinnytaste High Protein cookbook—and this Creamy Mustard Chicken is one of her favorites! Tender chicken cutlets are pan-seared to golden perfection, then smothered in a velvety Dijon mustard sauce that takes just minutes to make. With crisp-tender green beans nestled right in the sauce, it’s a complete one-pan meal that delivers 31 grams of protein and only 325 calories per serving. The secret? Using cream cheese and half-and-half creates that rich, luxurious texture without all the extra calories.
For more delicious creations from healthy recipe guru Gina Homolka, pick up a copy of her cookbook Skinnytaste High Protein: 100 Healthy, Simple Recipes to Fuel Your Day: A Cookbook, on sale now. You can also visit Skinnytaste.com.
Per serving: Calories: 325 | Protein: 31g | Fat: 13g (3.5g sat.) | Chol.: 94mg | Carbs.: 14g | Sodium: 666mg | Fiber: 2.5g | Sugar: 2g
Total Time
Prep Time
Ingredients
- 1 Tbs. + 1 1/2 tsp. extra-virgin olive oil
- 8 oz. green beans, trimmed
- 2 boneless, skinless chicken breasts (8 oz. each), halved horizontally to make 4 thin cutlets
- 1 tsp. kosher salt
- 1/4 tsp. freshly ground black pepper
- 1/4 cup all-purpose or gluten-free flour
- 1 shallot, minced
- 2 cloves garlic, minced
- 1/2 cup low-calorie dry white wine
- 1 cup gluten-free chicken bone broth
- 3 Tbs. 1/3-less-fat cream cheese
- 3 Tbs. half-and-half
- 2 Tbs. Dijon mustard
- 2 tsp. minced tarragon + additional
Instructions
PrintIn a large skillet, heat 1/2 tsp. olive oil over medium-high. Add green beans and toss to coat. Cover pan and cook until crisp-tender, 2–4 min. Transfer to plate and reserve skillet.
Between two pieces of plastic wrap, pound halved chicken breasts to even thickness (about 1/2"). Season all over with salt and pepper. Place flour in shallow bowl. Dredge each piece of chicken in flour and shake off any excess. Set aside on plate. In reserved skillet, heat 1 Tbs. olive oil over medium-high heat. Add chicken and cook, flipping halfway, until cooked through and golden brown, 4–5 min. per side. Remove; set aside.
Reduce heat to medium; add remaining olive oil. Add shallot and garlic and sauté until shallot is translucent, 1–2 min. Add wine and scrape up browned bits from bottom of pan. When wine has reduced by about half, add chicken bone broth, cream cheese and half-and-half. Whisk until cream cheese is melted and sauce is very smooth.
Whisk in Dijon mustard and 2 tsp. tarragon, then increase heat slightly to bring to simmer. Nestle cooked chicken and green beans into sauce and simmer for a few min. to heat through. Serve immediately, sprinkled with some chopped tarragon.
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