Creamy Rosemary-Dijon Chicken
Kale and Walnut Whole-Grain Pilaf
Ingredients
- 2 lb boneless, skinless chicken breasts, halved lengthwise
- ½ tsp salt
- ½ tsp pepper
- 2 Tbsp olive oil
- 2 Tbsp butter
- 2 Tbsp all-purpose flour
- 1 cup low-sodium chicken broth
- ½ cup white wine (or use chicken broth)
- 3 Tbsp Dijon mustard
- 1 Tbsp chopped fresh rosemary (or use 2 tsp dried crushed)
Instructions
- Sprinkle chicken with salt and pepper. Cook, in batches, in hot oil in a large nonstick skillet over medium-high heat 2 to 3 minutes per side or until browned. Remove from skillet, and keep warm.
- Melt butter in same skillet over medium heat; whisk in flour, and cook 1 to 2 minutes or until browned. Stir in broth, wine, mustard, and rosemary. Return chicken to skillet. Simmer 5 minutes or until chicken is done and sauce is thickened.
Side Dish Ingredients
- 2 (8.5-oz) pouches microwavable seven-whole-grains mix (see Note)
- ½ cup chopped onion
- 1 Tbsp minced garlic
- 1 Tbsp olive oil
- ¼ cup chopped walnuts
- 1 (5-oz) pkg baby kale, torn
- ½ tsp salt
- ½ tsp pepper
Side Dish Instructions
- Microwave whole-grains mix according to package directions.
- Meanwhile, cook onion and garlic in hot oil in a large nonstick skillet over medium-high heat 3 to 4 minutes or until tender. Add nuts; cook 1 to 2 minutes.
- Stir in grains mix, kale, salt, and pepper; cook 1 minute or until kale wilts.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 6 | |
| Calories |
283
|
205
|
488
|
| Fat (g) | 12 | 7 | 19 |
| Sat. Fat (g) | 4 | 1 | 5 |
| Protein (g) | 35 | 5 | 40 |
| Carb (g) | 2 | 31 | 33 |
| Fiber (g) | 0 | 3 | 3 |
| Sodium (mg) | 484 | 392 | 876 |
Low Calorie Meal Plan
This recipe selected from the eMeals Low Calorie Meal Plan.
Each Dinner Plan Includes:
- Seven Dinner Menus
- Matching Grocery List
- Access via App or Online
