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Your family will never suspect that this wonderful, rich and creamy dish has no added fat.

There’s no need to add salt since there’s enough in the mustard, broth, and buttermilk to provide flavor. If you’re lucky enough to have leftovers, use them to make a great sandwich for tomorrow’s lunch.

Chicken in Creamy Dijon
Mushroom Sauce

SERVES 4

1 1/4 pound chicken cutlets
or tenderloins
3 tablespoons Dijon mustard
1/4 cup fat-free plain yogurt
1/4 cup fat-free chicken broth
1/2 cup vermouth
1 teaspoon extra-virgin olive oil
1/4 cup fat-free buttermilk
1 tablespoon whole
grain mustard
Freshly ground black pepper to taste
1 package (8 ounces) sliced mushrooms (about 3 cups),
washed and drained

* * * Instructions * * *

Preheat the oven to 375°F. Rinse the chicken and pat dry.
In a small bowl, combine the Dijon mustard and yogurt. Coat the chicken with the mixture, then cover and refrigerate for at least 15 minutes (this can be done the night before; the chicken will be more tender, and you can assemble the dish quickly).
Arrange the chicken in a shallow baking dish that can also be used on the stove. In a measuring cup, combine the broth and 1/4 cup of the vermouth and pour around the chicken. Bake for about 10 minutes. Turn the chicken once and bake for 10 to 15 minutes, or just until tender (do not overcook).
Meanwhile, heat the oil in a nonstick skillet over medium heat. Add the mushrooms and sauté until tender. Drain in a colander and set aside.
Transfer the chicken to a plate. Place the baking dish over medium-high heat and add the mushrooms. Bring to a boil and whisk in the buttermilk, whole grain mustard, pepper, and the remaining 1/4 cup vermouth. Reduce the heat and cook for a few minutes, stirring constantly, until well blended and creamy.
Return the chicken to the baking dish and spoon the sauce over it.

Per serving: 242 calories, 5 g fat (1 g sat fat), 32 g protein, 9 g carbohydrate, 1 g fiber, 79 mg cholesterol, 334 mg sodium

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