Friday, March 16, 2012

Recipe for Janet's Mustard Chicken

Janet's Mustard Chicken
My sister Janet's Mustard Chicken is tasty and easy enough for a work-night dinner.

(For Phase One Fridays I highlight Phase One recipes from the past that have been my personal favorites.  This recipe for Mustard Chicken from my sister Janet is something I make over and over.)

The Denny family has a lot of good cooks besides myself, and this is a recipe I got from my sister Janet many, many years ago. It's quick and easy enough for a work-night dinner, but very tasty. I remember Janet making this in the kitchen at my parent's house, long before I ever heard of low-glycemic cooking or the South Beach Diet, and then sometime in the early days of my blog I realized that if you use low-fat sour cream and low-fat mayo like I did, this is a nice South Beach friendly main dish. If you're not on a diet, go ahead and make it with the high octane mayo and sour cream, but it will be delicious either way.

The recipe is for 8 chicken breasts, but I cut it in half when I made it to take these photos. This reheats well though, so go ahead and make the full amount if you want leftovers. Start by trimming all visible fat and tendons from chicken breasts, then cut small slits going down each breast to help the sauce penetrate.

Season chicken breasts on both sides with poultry seasoning. (I dump some into my left hand, then use the right hand to rub it on the chicken.)

Heat olive oil in a heavy frying pan, then saute chicken over medium-high heat for about 4 minutes on the first side, or until all the pieces are lightly browned.

Turn chicken over and cook 2-3 minutes on the second side, until chicken feels almost, but not quite firm to the touch. (It will continue to cook in the sauce, so don't overcook.)

While the chicken cooks, whisk together the mayo, sour cream, Dijon mustard, dry mustard, dry ginger, and chicken stock. (The sauce will look thin.)

After you've cooked chicken on the second side, pour sauce over, reduce the heat to a very low simmer, and let chicken simmer in the sauce about 20 minutes, turning a few times.

After 20 minutes, the sauce will be reduced and slightly thickened. Remove chicken to a plate, whisk sauce a few times to make sure it's smooth, then pour over chicken and serve hot.


Janet's Mustard Chicken
(Recipe from my sister Janet. Makes 8 servings, recipe can be cut in half, but this recipe makes great leftovers for lunch.)

Ingredients:
8 boneless, skinless chicken breasts
1-2 T olive oil (will depend on your pan)
poultry seasoning to season chicken before browning

Sauce Ingredients:
1/2 cup light mayo (for South Beach Diet do not use fat free mayo which has added sugar)
1/2 cup light sour cream (for South Beach Diet do not use fat free sour cream which has added sugar)
2 T Dijon mustard
1 tsp. dry mustard
1/2 tsp. ground ginger
1 1/2 cups chicken stock (can be canned chicken broth)
chopped parsley for garnish (optional)

Instructions:
Trim all visible fat and tendons from chicken breasts, then make very small slits crosswise down the length of each breast. (This helps the sauce to penetrate. Be careful not to cut through too far.) Season chicken with poultry seasoning on both sides.

Heat olive oil in large frying pan big enough to hold the chicken in a single layer, add chicken and cook about 4 minutes on the first side, until chicken is lightly browned. Turn chicken over and cook 2-3 minutes on the second side, until chicken feels almost, but not quite firm to the touch. (It will continue to cook in the sauce, so don't overcook.)

While chicken cooks, put all sauce ingredients in bowl or large measuring cup, and whisk to combine.

When chicken is well browned, lower heat and pour sauce over. Simmer 20 minutes, being sure to keep heat at a very low simmer. After 20 minutes, remove chicken from pan and whisk the sauce a few times to be sure it's smooth. Serve hot, with a little sauce spooned over each piece of chicken, garnishing with fresh parsley if desired.



South Beach Suggestions:
Made with low-fat mayo and low-fat sour cream, this is a great dish for any phase of the South Beach Diet. Remember you are only eating a few tablespoons of sauce with each piece of chicken. For phase one, I'd eat this with a green salad like Mary's Perfect Salad or a vegetable dish like Roasted Broccoli with Garlic, or Slow Roasted Asparagus. For phase 2 or 3, you could add something like Lake Powell Spicy Rice.

More Ideas with Chicken Breasts:
(Recipes from other blogs may not always be South Beach Diet friendly; check ingredients.)
Chicken and Quickly Roasted Asparagus with Tahini Sauce from Kalyn's Kitchen
Sauteed Chicken Breasts with Tarragon-Mustard Pan Sauce from Kalyn's Kitchen
Chicken Piccata with Fried Capers from Kalyn's Kitchen
Chicken Breasts with Mushroom Sage Sauce from Simply Recipes
Chicken Ratatouille from The Perfect Pantry
Ranch Style Chicken from The Pioneer Woman Cooks
Parmigiano Panko Herb Encrusted Chicken Breasts from Bell'Alimento
(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)counter customizable free hit

42 comments:

  1. Ooh yummy! This looks really good. [And I'm glad I'm not the only one who never follows a recipe - even my own ;-)]...

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  2. This looks so delicious, there's just something about a mustard sauce on chicken. I'm definitely making this for dinner tonight. Thanks Kalyn!

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  3. We absolutely LOVED this recipe. I love things that are this easy, but taste so complex. Thanks for the recipe!

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  4. I was looking for a fast, low fat chicken recipe with sour cream sauce and this was perfect. Very good - thank you.

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  5. I love this chicken recipe and have shared it with several people. I, too, can't follow a recipe without adding at least a little of my own touch. In this case, 1 Tbsp of dried Rosemary. I'm a Rosemary fanatic, and it really goes well with this dish. Thanks for the awesome recipe!

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  6. BBoo, I think that's a fantastic suggestion to add some rosemary! I think I'll be making this again with your twist! (And this recipe could definitely use a better photos too.)

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  7. A lovely mid-week meal idea... I need as many as I can get!
    Robyn

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  8. This looks just fantastic! I think this will fit in with my meal plan too. I could have this with mashed cauliflower... I bet the kids would even love this chicken! Thank you! I am making this for dinner tonight and might post it on my blog (linked to you).

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  9. I love this recipe. And the sauce- fantastic.

    So simple yet perfect for entertaining or just a quick meal for your family.

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  10. Kalyn, I stumbled upon this recipe last week and made it for my family. We loved it! We served it with steamed broccoli--which was delicious with the sauce, too. Thank you for this website. It's been such a blessing. As new SBDieters, we would be lost without it!

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  11. Kate so glad to hear you liked it (and nice to know that someone was actually still making the recipe even with the old photos, which I thought were pretty bad!)

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  12. Mustard and chicken - a great marriage. Thanks for this recipe.

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  13. Roberta in ToledoJune 25, 2010 at 3:58 PM

    I made this for dinner tonight. I bumped up the nutrition by adding a couple handsful of slivered Swiss Chard from the garden. I also had to add some salt, as my Kitchen Basics is completely unsalted. Delicious! Thanks for the springboard, Kalyn!

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  14. Love the idea of adding some swiss chard to this! Thanks for sharing.

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  15. I made this tonight and it was a hit!! My kids even loved it which is saying alot. My son asked what was in the sauce and I caught myself before saying mayo (cause he HATES it) but I did say mustard which caused him to pause. He said yuk. Then he grabbed the spoon again and started scooping it up. Whew!! I made it with cauliflower which my 9 year loves--amazingly!

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  16. Linda, so glad it was a hit! I'm chuckling that you can't reveal there was mayo in the sauce!

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  17. So yummy! The sauce is creamy and decadent and that's amazing without using any cream! My husband LOVED it so much too! Thanks!!

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  18. Michelle, glad you liked it; thanks for letting me know.

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  19. Thanks for this recipe -- I was just looking through my cookbooks trying to find new, easy recipes to use with chicken breasts. I'm going to give this one a try!

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  20. Looks wonderful but it calls for 8 chicken breasts and then says to cook them in a pan that will fit all of them??? Where do you get your pans at woman? Even my huge Capahlon skillet will probably only hold 4-5.

    Nevertheless, there is only 2 of us, so I am making this anyways using 4 breasts.

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  21. Angela, I have a giant pan that fits 8 chicken breasts easily, but you can certainly make it with 4.

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  22. Delicious recipe! My husband rated this recipe as "a keeper"! Keep the great recipes comin!

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  23. Susie, glad you guys liked it; I will pass the kudos on to Janet.

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  24. I made this last night using skinless chicken thighs, simmering the sauce alone for additional time to make it thicker. My husband loved it! It was a great balance of flavors and fit well in our diet plans. I'm adding this one to our rotation.

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  25. Wendy, glad to hear you liked it.

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  26. I wonder how this would be with pork? Thinking of trying it tonight! :)

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  27. I'm guessing it will be very good with pork. Love to hear how it turns out for you if you try it.

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  28. Just tried this tonight and it was awesome! We added some mushrooms to the mix, and that gave it an awesome, even more hearty flavor. :)

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  29. So glad you liked it. I do like the idea of mushrooms added to this.

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  30. OMG this is fantastic! I have never left comments about anything before, but this recipe is awesome! Made it for lunch with roasted broccoli and garlic...WOW!
    Thank-you!!

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  31. Kendra, I will pass that on to Janet, thanks!

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  32. So yummy! I only had plain yogurt and it worked beautifully in place of the sour cream. My family never knew. ;)

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  33. Kendra, so glad that worked for you!

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  34. It's funny--I don't like plain mustard (like on sandwiches), but recipes that call for mustard like this, I almost always enjoy. What is it about that flavor that changes during the cooking process and adds so much depth? Do you know what I mean?

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  35. Looks fantastic, Kalyn! I love mustard in dishes like this...the flavor is so unique and tasty.

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  36. Lara, I do know what you mean, cooking seems to tame down the mustard. I admit though, I love very mustardy deviled eggs, so I think I'm a mustard fan in any way you use it.

    Thanks Zesty!

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  37. I got this recipe from your site last year & now it's one of my family's very favorite meals. It never fails to satisfy. Yummy!
    Thanks so much for sharing.

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  38. Sharon so glad you have enjoyed it so much!

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  39. This was SO yummy! My family devoured it. I didn't have the exact ingredients-no chicken broth on hand, so I just used a cup of water. No powdered mustard so I just used plain old mustard, and as to ginger I only had a squeeze tube of ginger paste. Still, it was SO GOOD! Thanks for sharing :)

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  40. I think the real revelation about this particular recipe is the combination of poultry seasoning, powdered ginger, and mustard. Something I would never have thought of, but it works so well. I'm on my third time making this. Love it. Thanks Kalyn! Thanks Janet!

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  41. Made this for the 3rd time, yummy! I used 2% greek yogurt and full fat mayo. Also used Chicken cutlets, b/c it's what I had. DELISH! Kids went back for seconds!

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  42. So glad people are enjoying this!

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