Low Fat Deviled Chicken Saute

Submitted by Lynn S.

"Chicken with a creamy, somewhat spicy sauce"

 

• Ready In: 50mins
• Ingredients: 13
• Serves: 4

ingredients

• 1 cup long grain rice
• 1⁄2 teaspoon salt
• 3 tablespoons flour
• 1⁄2 teaspoon dried thyme
• 1⁄2 teaspoon ground black pepper
• 1⁄4 teaspoon cayenne pepper
• 1 lb boneless chicken breast, cut crosswise into 1-inch wide strips
• 2 teaspoons olive oil
• 1 red onion, halved and thinly sliced
• 1 green pepper, cut into thin strips
• 2⁄3 cup reduced-sodium chicken broth
• 1 cup 1% low-fat milk
• 1 tablespoon Dijon mustard

directions

1. In medium saucepan, bring 2 1/4 cups of water to a boil. Add the rice and 1/4 teaspoon of the sault, reduce to a simmer, cover and cook until the rice is tender, about 17 minutes.
2. Meanwhile, on a sheet of waxed paper, combine the flour, thyme, black pepper, cayenne, and the remaining 1/4 teaspoon salt. Dredge the chicken in the flour mixture, shaking off and reserving the excess. In a large nonstick skillet, heat the oil until hot but not smoking over medium heat. Cook the chicken until golden brown and cooked through, about 4 minutes. With a slotted spoon transfer the chicken to a plate.
3. Add the onion, bell pepper, and 1/3 cup of the broth to the skillet and cook, stirring frequently, until the bell pepper is crisp tender, about 4 minutes. Stir in the reserved flour mixture. Gradually add the remaining 1/3 cup of broth, the milk, and the mustard and cook about 3 minutes. Return the chicken to the skillet and cook just until warmed through, about 1 minute. Transfer the rice to 4 bowls, spoonthe chicken mixter alongside and serve.