Creamy Mustard Chicken

12 Reviews
From: EatingWell Magazine September/October 2013

In this healthy, creamy mustard chicken recipe, thin-sliced chicken breasts (sometimes labeled chicken cutlets) cook quickly and are delicious smothered in a velvety, light mustard sauce and garnished with fresh chopped sage. If you can't find chicken cutlets, cut boneless, skinless chicken breast into 4-ounce pieces and place between pieces of plastic wrap. Pound with a meat mallet, rolling pin or heavy skillet until flattened to about 1/2 inch thick.

Ingredients 4 servings

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  • 1/2 package whole-wheat angel hair pasta (7-8 ounces)
  • 4 thin-sliced chicken breasts or cutlets (about 1 pound)
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt, divided
  • 1/2 teaspoon freshly ground pepper, divided
  • 1/4 cup all-purpose flour
  • 3 tablespoons extra-virgin olive oil, divided
  • 1 large shallot, finely chopped
  • 1/2 cup dry white wine
  • 1/2 cup water
  • 1/4 cup reduced-fat sour cream
  • 2 tablespoons Dijon mustard
  • 2 tablespoons chopped fresh sage, plus more for garnish

Preparation

  • Active

  • Ready In

  1. Bring a large saucepan of water to a boil. Add pasta and cook according to package instructions. Drain.
  2. Meanwhile, sprinkle chicken with garlic powder and 1/4 teaspoon each salt and pepper. Place flour in a shallow bowl and coat both sides of the chicken, shaking off any excess. Reserve 2 teaspoons flour; discard the rest.
  3. Heat 2 tablespoons oil in a large skillet over medium-high heat. Cook the chicken, turning once, until golden brown and cooked through, 3 to 4 minutes per side. Transfer to a clean plate.
  4. Reduce heat to medium and add the remaining 1 tablespoon oil to the pan. Add shallot and cook, stirring, until beginning to brown, 30 seconds to 1 minute. Add wine and cook, stirring occasionally, for 1 minute. Combine water with the reserved 2 teaspoons flour. Add to the pan and cook, stirring, until thickened, about 1 minute. Remove from the heat; stir in sour cream, mustard, 2 tablespoons sage and the remaining 1/4 teaspoon each salt and pepper. Return the chicken to the pan and turn to coat with the sauce.
  5. Top the pasta with half the sauce, the chicken and then the remaining sauce. Garnish with more sage, if desired.

Nutrition information

  • Serving size: 1 cutlet & 1 cup pasta with 1/4 cup sauce
  • Per serving: 447 calories; 16 g fat(3 g sat); 6 g fiber; 42 g carbohydrates; 31 g protein; 41 mcg folate; 68 mg cholesterol; 2 g sugars; 0 g added sugars; 154 IU vitamin A; 1 mg vitamin C; 60 mg calcium; 3 mg iron; 463 mg sodium; 367 mg potassium
  • Nutrition Bonus: Magnesium (25% daily value), Iron (16% dv)
  • Carbohydrate Servings: 2 1/2
  • Exchanges: 2 1/2 starch, 3 lean meat, 2 1/2 fat

Reviews 12

November 22, 2014
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By: EatingWell User
Creamy Mustardy Sauce.... Delish This recipe hit it out of the park. I wanted a healthy creamy sauce with a hint of mustard (being a mustard lover). I made adaptations, but don't think they did anything to detract from the original recipe. I'd say yes to this any cold evening. Changes include adding 1/4 tsp mustard flour, 1/4 tsp onion powder, 1/2 tsp dried chives to flour mixture; added 1 smashed then minced clove of garlic to shallot; used Sophia's Greek Yogurt (a local 2% fat Greek yogurt) in place of sour cream, with a sprinkle of nutmeg (as for all cream dishes). I did double the sauce (measurements above then were doubled, too) and added , but wish I had either doubled the pasta and chicken or not doubled it at all. Have fun with the recipe - you could add broccoli, peas, spinach, arugula, etc. to add some green to the dish. Use anything that will stand up to mustard, but not overpower it. Pros: Quick, easy, flavorful, easy to adapt Cons: NULL
November 01, 2014
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By: EatingWell User
Really Great w/ a few tweaks The dish over all was a very tasty dish. I loved that each of the ingredients came out in each bite. However, I doubled the sauce and it barely made enough for 4 of us. For the non-mustard lovers don't look this over..I REALLY don't like mustard so I only added half of what it called for and it was delicious. The mustard flavor was still there but not overwhelming. Pros: Overall delicious Cons: Not enough sauce
March 05, 2014
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By: EatingWell User
mustard lover I am a big fan of mustard, especially dijon and really grainy mustards. I could eat this dish every day. I used split breasts and pounded them flat, instead of cutlets. Everything else I did exactly as written. Even the kids loved this dish. The sauce is really rich, and we watch what we eat, so while I agree with others that doubling the sauce would be divine, I wouldn't do it myself because the calories would be through the roof. It was just the right amount to have a bit of pasta, a portion of chicken, and a reasonable amount of sauce for each serving. Pros: mustardy, quick, easy, comforting, filling Cons: NULL
February 18, 2014
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By: EatingWell User
Very flavorful I've made this several times and loved it. If you follow the recipe to a T then you will end up with too much pasta--either 1/2 the pasta or double the sauce. Sometimes the sauce comes out too thick because I used too much flour but adding a little chicken stock helps to thin it out and adds a little more flavor. Pros: Quick and easy Cons: NULL
February 15, 2014
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By: michelleamicucci
Creamy Mustard Chicken Great dish, easy, and I LOVED the sauce - a nice mustardy, thick sauce. If you don't like mustard, you won't like the sauce. Used thighs, doubled the sauce, and used a homemade tofu sour cream (milk allergy). Pasta was good, but could be omitted to save calories and served with peas and green salad on side. Will definitely make again. Pros: easy, Cons: NULL
February 13, 2014
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By: Jennifer26
This was good, although there was a bit too much mustard, so I'll use less next time. I know I'll make it again. Pros: NULL Cons: NULL
January 06, 2014
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By: Jenn
A bit bland The sauce seemed like it lacked something, its not bad but a bit bland and would benefit to add more spices. Pros: NULL Cons: NULL
November 15, 2013
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By: EatingWell User
Loved This! Made this recipe with a few changes, no wine so used chicken stock and no sage used fresh thyme and it was delish! And I skipped the pasta and just had grilled string beans and wild rice. Easy to make and great taste, not too much mustard in my opinion! Family loved it I will be making this again! Pros: Easy to Make Cons: None
October 25, 2013
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By: Terri
Great Sauce I love the sauce - tangy, bright, makes the dish. The chicken in this recipe is good, but typical. I skipped the pasta to cut calories and served steamed broccoli instead - gave the dish some color. Pros: Loved the flavor of the sauce Cons: no color contrast