Chicken with Mustard and Grapes

In between all the baking, I experimented with a new dish.  Woman cannot live by cookies alone. (Hmm…is his really true, let’s see, 30 grams of fat per day divided by 2.5 grams per cookie…that would give me 12 cookies and a lot of non-fat cottage cheese for meals.)  OK, this is an easy but impressive dinner that comes together quickly.

Chicken with Mustard and Grapes

4 chicken breast halves, all visible fat removed
2 Tablespoons good mustard (I use Jack Daniels Hickory Smoked Mustard, but use your favorite
¼ cup all purpose flour
½ teaspoons dry mustard
¼ teaspoon salt
1 Tablespoon butter, divided
2 cups of non-fat low sodium chicken broth
1 1/2 cups of red grapes, halved
½ teaspoon dried chervil

Rub chicken breast on both sides with mustard.  Mix together flour, dry mustard, and salt.  Dredge chicken breasts in flour mixture, making sure they are evenly coated and shaking off excess flour.  Melt ½ of butter in a large frying pan over medium low heat.  Cook 2 chicken breasts at a time for 5-7 minutes/side, adding remaining butter for the second pair of chicken breasts.  Remove chicken breast from pan and keep warm.  Add chicken broth to pan, stirring and scraping the bottom of the pan to get up all of the browned bits in the pan.  Add grapes.  Cook ten minutes over medium heat.  Increase heat to medium high and cook 5-7 minutes, or until liquid reduces to about half.  Lower heat and add chicken breast to the grapes for 2 minutes to reheat.  Makes 4 servings at about 6 grams of fat/serving.  I served his over brown rice mix, but white rice or couscous would also be nice.

chicken-with-mustard-and-grapes

Variation: This would also be good with half sweeter white wine, like Riesling, and half broth.  But the grapes give a lovely sweetness to the sauce, so I didn’t think the wine was necessary.

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ABOUT KAREN

I have lost 200 pounds. I did not do it through surgery – I don’t like knives and needles – or by joining a club, vigorous exercise, or rigorous dieting. I did it by gourmet cooking. To be precise, by cooking low fat, really delicious food. I love to cook as much as I love to eat. Food magazines are some of my favorite reading. I would feel deprived if I couldn’t have the sensuous experience of good food crossing my lips. This blog is about my perpetual feast, my passionate love of food, with recipes, photos, and occasional advice and principles that I have learned along the way.

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