Day 30 and Test and Trial Friday

Day 30 - A picture of your favorite quote

Test and Trial Friday

I know that I haven't done my recipe a week bit but I am going to get back on that starting now. Wednesday night I was kindly forced to start trying new things again but this time we have to always make sure that we are able to be healthy while doing so. I had a great time doing this recipe and the only thing I have to say about it is, if you have a husband who is a better cook. KICK him out of the kitchen, the constant teasing is crazy. Christopher spent is time making fun of the way I hold a spatula.

If you want to see more of my recipe attempts got to Test and Trial page tab on the home screen and check them out.

Pan-Seared Chicken Cutletswith Mustard Cream Sauce

Prep time: 3 minutes  Cook Time: 14 minutes

3 tablespoons all-purpose flour

1/4 teaspoon salt

1/4 teaspoon black pepper

4 (4-ounce) chicken breast cutlets (1pound)

2 teaspoons olive oil

Cooking Spray

3/4 cup Chicken Broth (fat free, low-sodium for less calories)

1/4 cup half and half

2 teaspoons stone-ground mustard

1. Combine first 3 ingredients in a heavy-duty zip-top plastic back; add chicken. seal back and shake to coat chicken.
2. Heat oil in a large nonstick skillet over meduim-high heat; coat pan and chicken with cooking spray. Add chicken to pan; cook 3 minutes on each side or untill browned.
3. Combine broth and next 3 ingredients, stirring with a whisk. Add to pan; bring to a boil. Reduce heat, and simmer 6 minutes or until chicken is done and sauce is slight thick.

Yield: 4 servings (serving size: 1 chicken cutlet and 2 tablespoons sauce)

CALORIES 186; FAT 6.8g (sat 2.2g, mono 3.4g, poly 1.1g); PROTEIN 24.2g;

CARBS 5.5g; FIBER 0.2g; CHOL. 68mg; IRON 1.1mg; SODIUM 342mg; CALC 31mg