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 From the Cardiologist's Wife: Eating Healthy a Recipe for Chicken with Mustard Cream Sauce
Eating is such a huge part of being healthy, but for some, it is a battlefield filled
with land mines. I saw a comment in a magazine recently that more people are
comfortable with figuring out their tax return than with figuring out how to eat a
healthy diet. That is a sad commentary on our society and one of the reasons I
frequently post recipes. What seems elementary to me is obviously rocket science to
others.
Let’s have a quick review: try to have a minimum of three servings of fruits and/or
vegetables every day. More is better but three is better than none considering the
average American diet. Fruit juice doesn’t count. Most adults get enough protein
but need to work at eating leaner and smaller portions that aren’t breaded or fried.
Try fish, chicken breasts or beans. Eat whole wheat products or other whole grains
whenever possible. That means regular oats, not instant oatmeal; whole wheat bread,
not white; brown rice, not white. Avoid processed foods like lunch meat, chips,
cookies and packaged snack food. Keep fat in your diet to a minimum by avoiding
foods with trans fats or saturated fats (read labels). Use olive or canola oil
instead. Keep sugar at bay by avoiding candy, baked goods, soft drinks, sweet tea,
coffee and juice drinks. Buy a portion control plate so you can learn how much to
eat. They are easy to find online. That isn’t too much to remember but it is hard
to put into practice at first.
Many people believe healthy foods don’t taste good but that is a matter of what you
get used to; I can’t stand the taste of beer but plenty of people find it
irresistible. My family eats plenty of great tasting yet healthy meals; another
reason I share the recipes I use at home. I had this meal on the table in about 30
minutes.
Chicken With Mustard Cream Sauce
4 thin sliced chicken breasts or cut 2 regular chicken breasts in half length wise
2 Tbsp. olive oil
3 garlic cloves, minced
1 cup Brandy or white wine
1 Tbsp. Dijon mustard
1 Tbsp. grainy mustard
1/4 cup heavy cream or half and half
1/4 to 1/2 cup chicken broth
salt and pepper to taste
Lightly salt and pepper chicken. Heat oil in a large skillet over medium high heat
and cook chicken until brown on both sides, about 8 to 10 minutes. Remove chicken
to a plate and keep warm. Reduce heat to medium and add garlic. Sauté for one
minute, stirring to keep from burning. Add brandy or wine carefully and cook until
it is reduced by half. Add mustards and cream, stirring to combine. Stir in
chicken broth a bit at a time until the desired thickness is reached. Return
breasts to pan and simmer about 5 minutes. Serve breasts with a bit of sauce
spooned over them.
While the chicken cooked, I steamed a bag of broccoli, drained it well, then sautéed
it in a bit of olive oil with some sliced carrots. As it browned, I added some
minced garlic and some bread crumbs, salt and pepper. The yogurt fruit salad
recipe is available on my website at www.cardiologistswife.com. Don’t forget the
deadline for the contest is Friday, February 15. Get those entries in!
-Lisa
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