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Chicken Breasts with BIO Cream Chive Sauce

A High Protein / Low Calorie tip of the week! 

Compared to carbs, proteins keep you feeling fuller much longer. A good high protein breakfast takes you to lunch without sugar cravings. Adding lean protein such as chicken, turkey, lean beef, fish, beans or dairy products to your lunch helps to carry you straight from the afternoon all the way through till dinner. Enjoy this high protein, low calorie recipe.

Here is a very delicious sauce that you can prepare also with fish or beef. You can serve next to steamed rice, mashed potatatos or pasta. If you are on a no starch diet, serve with steamed asparagus, broccoli or cauliflower. Chardonnay white wine would be a great accompaniment.

Ingredients

  • 4 boneless, skinless chicken breasts, trimmed of fat and pounded to an even thickness of ½ inch
  • 1 bunch of chives finely chopped
  • 2 large shallots finely chopped
  • 2 tablespoons of all purpose white flour
  • 8 tablespoons of dry white wine
  • 1 tablespoon Dijon mustard
  • 150 ml of chicken broth
  • 1 teaspoon salt divided
  • 3 tablespoons of extra virgin olive oil
  • 80 ml of BIO whipping cream
  • Freshly ground black pepper and nutmeg to taste
 
Recipe

  • Season the chicken with ½ tablespoon of salt
  • Heat 2 tablespoons of olive oil in a non stick pan over medium-high heat
  • Add the chicken and cook for 2 minutes on each side until golden brown
  • Transfer to a plate and keep warm
  • Heat the remaining tablespoon of oil in the same pan
  • Add the shallots and stir constantly until golden brown
  • Sprinkle the 2 tablespoons of flour and stir to coat
  • Add wine, broth and ½ teaspoon of salt, black pepper and nutmeg
  • Bring to a boil stirring often
  • Return the chicken and the accumulated juice to the pan and let simmer on low heat for 6 minutes or until cooked through
  • Add the BIO whipping cream and the mustard and stir until smooth
  • Turn the chicken to coat with the sauce
  • Stir in chives and serve immediately


Nutrition Profile

High protein/ Diabetes appropriate/ Low fat/ Low carbohydrate/ Low calorie/ Low saturated fat/ Heart healthy.

Nutrition Bonus

Niacin and Selenium

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