dish
Dijon Chicken and Pasta

4
Serves
591
Calories
15
Nutrients
10
Vitamins

Ingredients

1 tablespoon olive oil
1 teaspoon salt
1 small onion , finely diced
4 cloves garlic , finely minced
1/2 cup dry white wine
1 1/2 cups chicken stock
2 tablespoons Dijon mustard
2 tablespoons fresh basil
2 tablespoons low-fat sour cream
3/4 pound pasta (rigatoni, penne or fusilli)

Cooking Instructions

1. Heat the olive oil in a large sauté pan over moderately high heat. Season the chicken with salt and pepper and add them to the pan. Sauté the chicken until golden on both sides, about 6 minutes.

2. Lower the heat and add the onions. Cook until the onions are translucent, about 5 minutes. Add the garlic and cook 1 minute more. Remove the chicken from the pan and set aside.

3. Turn the heat to medium, add the wine and reduce until it is almost completely evaporated. Add the chicken stock and reduce by half. Add the mustard and low-fat sour cream, and stir until the sauce is creamy.

4. Meanwhile, place a large pot of water on to boil. Add the pasta and cook about 12 minutes until al dente. Drain.

5. Add the chicken and pasta to the sauce and toss until coated. Sprinkle with the fresh basil.

Serving Size: about 1 1/2 cups

Nutrition Information

Number of Servings: 4
Calories
591
Protein
53 g
Total Carbohydrate
69 g
Soluble Fiber
1 g
Insoluble Fiber
1 g
Sugar
6 g
Total Fat
9 g
Saturated Fat
2 g
Monounsaturated Fat
4 g
Polyunsaturated Fat
2 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
103 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
1 g
Percent Calories from Protein
36 %
Percent Calories from Carbohydrate
46 %
Percent Calories from Fat
14 %
Vitamin A
142 IU
Vitamin B1- Thiamin
1 mg
Vitamin B2 - Riboflavin
1 mg
Vitamin B3 - Niacin
24 mg
Vitamin B6
1 mg
Vitamin B12
1 mcg
Biotin
0 mcg
Vitamin C
6 mg
Folate
177 mcg
Pantothenic Acid
2 mg
Sodium
1121 mg