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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 452.2
  • Total Fat: 6.1 g
  • Cholesterol: 150.3 mg
  • Sodium: 563.6 mg
  • Total Carbs: 33.3 g
  • Dietary Fiber: 1.9 g
  • Protein: 61.9 g

View full nutritional breakdown of Garlic Mustard Chicken calories by ingredient
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Garlic Mustard Chicken

Submitted by: BBARLOWE

Introduction

Chicken atop rice Chicken atop rice
Number of Servings: 6

Ingredients

    Boneless skinless chicken breasts (4 oz each),
    3 cups cooked rice,
    1 Tbl dijon mustard,
    1 cup fat-free sour cream
    3 Tbl milk
    1 tsp garlic finely chopped
    1 cup broccoli flowerettes
    1 medium of half a large green (or red) pepper cut in strips,
    3/4 tsp salt
    1/4 tsp pepper

Directions

Blend sour cream, dijon mustard, garlic, milk, salt and pepper together. Spread 1/4 cup on chicken breasts and broil 30-35 minutes until tender. Melt 1 Tbl butter in frying pan, saute broccoli and bell pepper until crispy warm (about 5 min.). Add cooked rice and remaining sour cream mixture and stir until heated through. Serve chicken breast atop rice. Makes 6 servings.

Number of Servings: 6

Recipe submitted by SparkPeople user BBARLOWE.






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Member Ratings For This Recipe

  • My fiancee is usually very wary of anything I cook but this was so easy and delicious, he loved it and I had fun making it! - 4/17/11

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  • I tried this dish tonight...quite tasty...didn't have bell pepper so I substituted carrots/onions and used honey mustard..... - 8/17/10

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  • This was delicious and very easy. The whole family loved it and the chicken did come out very moist. - 2/5/08

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  • The chicken was delicious and came out extremely moist! However, not being a fan of dijon, even 1 tbsp. was too much for me, but my boyfriend LOVED it! I would try it again, perhaps with a differen mustard or just none at all. - 1/28/08

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  • my kids are fussy fruit eaters but loved this dish. - 1/27/08

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  • The dijon mustard gives this recipe a very delicate flavor and is extremely tasty. I stirfried the chicken to speed up the time till dinner. It would also be a good place to park some leftover chicken and bring it back in a new way. I also used leftover cauliflower instead of the broccoli. - 1/26/08

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