Creamy Chicken Tenders
CAL P/SERVE
497
kJ P/SERVE
2080
FAT P/SERVE
8g
SODIUM P/SERVE
248g
This is a great recipe for an after work dinner. Quick and easy to make and the kids will love it as well.
This recipe is low fat, low sugar, low sodium and high protein.
Ingredients
- 6 chicken tenderloins or 2 small chicken breasts (500g)
- Olive oil cooking spray
- 2tsp dijon mustard
- 1 tsp. cornflour mixed with a couple of tbsp. cold water
- 1/2 cup canned light n creamy evaporative milk
- 2 tbsp. tarragon leaves, finely chopped
- 4 baby chat potatoes, halved, steamed or microwave
- 1 cup broccoli florets, steamed
Method
- Heat a non stick frying pan over medium heat. Spray chicken with olive oil. Cook for 3 minutes on each side or until golden and cooked through. Transfer to a plate and cover to keep warm.
- Add mustard and slowly add evaporative milk and ½ cup water, stirring constantly. Bring sauce to a simmer, season with S & P, reduce heat. Add tarragon. Simmer for 1 minute. Arrange chicken on serving plates.
- Spoon over sauce. Serve with potatoes and broccoli.
Nutrition Table
Servings: 2
Serving size:492g
| Average Serve | Average 100g | |
|---|---|---|
| Energy | 2080 kJ | 422 kJ |
| 497 Cal | 101 Cal | |
| Protein | 85.9 g | 17.4 g |
| Fat, total | 8 g | 1.6 g |
| - Saturated | 2.5 g | 0.5 g |
| Carbohydrate | 19.6 g | 4.0 g |
| - Sugars | 7 g | 1.4 g |
| Sodium | 248 mg | 50 mg |
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