Vicki Doe Fitness

Garlic and Herb chicken with spicy mustard sauce

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Garlic & Herb chicken w/spicy mustard sauce
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Recipe type: Dinner
Cuisine: DASH diet
Prep time: 
Cook time: 
Total time: 
Serves: 4
 
Try this low-sodium DASH diet garlic and herb chicken with a spicy Dijon mustard sauce. To make a meal serve with brown rice, steam veggies or sauteed greens. Enjoy!
Ingredients
  • 4 tsp. olive oil
  • 2 tsp. Dijon mustard
  • 4 tbsp. lemon juice- squeezed fresh lemon
  • 2 tbsp. minced garlic-(fat-free) or 4 cloves of garlic crushed
  • 2 tbsp. Mrs. DASH garlic and herb seasoning
  • 4 skinless, boneless chicken breast halves-(no hormones, no antibiotics)
  • seasoned to taste Cayenne pepper or Mrs. DASH spicy jalapeno seasoning
Instructions
  1. Coat chicken breasts with Mrs. DASH garlic and herb seasoning.
  2. Sprinkle a dash of cayenne pepper or Mrs. DASH spicy jalapeno seasoning on chicken
  3. Heat olive oil in a medium skillet
  4. Place chicken in hot oil; brown on both sides turning frequently
  5. Cover, continue to cook until done on medium heat. ( approx. 10-15 mins). or until done
  6. Make sure the meat is thoroughly cooked; Pierce with fork
  7. Chicken is done when juices run clear; internal temp. 165 degree F.
  8. Remove chicken and set aside
  9. Add garlic, mustard, and lemon juice to remaining spices in skillet
  10. For more spicy flavor- add a dash of cayenne pepper or Mrs. DASH spicy jalapeno seasoning
  11. Heat and stir 1-2 minutes to blend flavors
  12. Pour sauce over chicken
Notes
Servings per recipe: 4
Nutrition Info. is based on amount per serving
For variety, Pour our delicious **healthy gluten-free chicken gravy on top instead!
Nutrition Information
Serving size: 1 Calories: 240.3 Fat: 135 Saturated fat: 3.6g Carbohydrates: 1.5g Sugar: 0.4g Sodium: 99.7mg Fiber: 0.1g Protein: 23.8g Cholesterol: 72.6mg

 

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