Savor a taste of France with this tangy, creamy chicken dish. July 14 was Bastille Day, but this dish is perfect anytime of year. I use chicken cutlets for the recipe. They're thinly sliced chicken breasts about 1/4-inch thick and can be found in the supermarket. They only take about 2 minutes per side to saute.
French green beans, also called haricots verts, are thinner and sweeter than other green beans. They are available in most markets and cook in about 2 minutes in the microwave.
Helpful hints
You can use boneless, skinless chicken breasts instead of chicken cutlets. Slice them in half horizontally and flatten them to 1/4-inch thick.
You can use regular green beans instead of French green beans. Cook them about 4 minutes in the microwave.
Countdown
Prepare all ingredients.
Make chicken dish.
Microwave the green beans.
Shopping list
To buy: 3/4 pound chicken breast cutlets one jar Dijon mustard, one orange, one small container heavy cream, one bunch thyme, one French baguette, 1/2 pound French green beans.
Staples: flour, olive oil, salt and black peppercorns.
Linda Gassenheimer is the author of over 30 cookbooks, including her newest, "The 12-Week Diabetes Cookbook." Listen to Linda on www.WDNA.org and all major podcast sites. Email her at [email protected].
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CHICKEN DIJONNAISE
Makes: 2 servings
1/4 cup flour
Salt and freshly ground black pepper
3/4 pound chicken breast cutlets
1 tablespoon olive oil
4 tablespoons water
2 tablespoons Dijon mustard
Zest from 1 orange
2 tablespoons orange juice
2 tablespoons heavy cream
2 tablespoons fresh thyme leaves or 2 teaspoons dried thyme
1/2 baguette, sliced
Place flour on a plate and season with salt and pepper to taste. Add the chicken cutlets and coat both sides with the flour. Heat oil in a large nonstick skillet over medium-high heat and add the chicken. Saute 2 minutes per side and remove to a plate. A meat thermometer should read 165 degrees.
Add water to the skillet and scrape up pan drippings several seconds. Add mustard and stir to combine with the water. Add the orange zest and orange juice. Stir to make a smooth sauce. Add cream and stir to combine all ingredients. Remove from the heat and return the chicken to the skillet and coat with the sauce. Divide the chicken between two dinner plates and spoon sauce on top. Sprinkle thyme over the chicken and sauce. Serve with the baguette.
Per serving: 510 calories (33% from fat), 18.7 g fat (5.7 g saturated, 6.7 g monounsaturated), 143 mg cholesterol, 45.2 g protein, 38.1 g carbohydrates, 2.9 g fiber, 518 mg sodium.
FRENCH STYLE GREEN BEANS
1/2 pound French green beans, trimmed
1 tablespoon olive oil
Salt and pepper
Microwave the beans for 2 minutes. Remove from microwave and toss with olive oil and salt and pepper to taste.
Per serving: 91 calories (69% from fat), 7 g fat (1 g saturated, 3.3 g monounsaturated), no cholesterol, 1.8 g protein, 7 g carbohydrates, 2.7 g fiber, 6 mg sodium.