I got home from class last night around 8:30 and I was starved. I had had leftovers for lunch, so I wanted something else so I asked Mr. Prevention what he had for dinner.
“B-dubs,” he responded. (Chicken wings for those of you unfamiliar with the popular US chain). Of course, I thought.
You see, when I’m on my own for dinner I don’t pick-up take-out. I make things like Chicken with Creamy Chive Sauce and serve it over Bon Appetit’s Potato and Celery Root Mash. And then I eat it…at the table…while watching Julie & Julia. And that’s precisely what happened last week one night when Mr. Prevention had a work dinner thing.
I would say this is very “dietitian-y” of me, but I would choose this meal over wings any night. And um, I do like wings! But there’s a reason this dish has been raved about over and over again on some of my favorite healthy living blogs. Healthy, delicious, and quick? Always a winning combination!
4 boneless, skinless chicken breasts, (~1 lb), trimmed of fat
1/2 tsp kosher salt, divided
1/4 cup + 1 Tbsp all-purpose flour, divided
3 tsp extra-virgin olive oil, divided
2 large shallots, finely chopped
1/2 cup dry white wine
1 14-oz can reduced-sodium chicken broth
1/3 cup 2% plain Greek yogurt
1 Tbsp whole grain dijon mustard
1/2 cup chopped chives, (about 1 bunch)
Place chicken between sheets of plastic wrap and pound with a meat mallet or heavy skillet until flattened to an even thickness, about 1/2 inch. Season both sides of the chicken with 1/2 teaspoon salt. Place 1/4 cup flour in a shallow glass baking dish and dredge the chicken in it. Discard the excess flour.
Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the chicken and cook until golden brown, 1 to 2 minutes per side. Transfer to a plate, cover and keep warm.
Heat the remaining 1 teaspoon oil in the pan over medium-high heat. Add shallots and cook, stirring constantly and scraping up any browned bits, until golden brown, 1 to 2 minutes. Sprinkle with the remaining 1 tablespoon flour; stir to coat. Add wine, broth and the remaining 1/2 teaspoon salt; bring to a boil, stirring often.
Return the chicken and any accumulated juices to the pan, reduce heat to a simmer, and cook until heated through and no longer pink in the center, about 6 minutes. Stir in sour cream and mustard until smooth; turn the chicken to coat with the sauce. Stir in chives and serve immediately. Yield: 4 servings (1 chicken cutlet with about 1/4 cup sauce).
Nutrition Information (per serving): 233 calories; 5.5 g. fat; 56 mg. cholesterol; 422 mg. sodium; 11.3 g. carbohydrate; 0.3 g. fiber; 30 g. protein
Result: Simple, clean flavors. Be patient with the sauce…it will thicken! For a sauce so creamy, it’s hard to believe this dish comes in under 250 calories per serving. This is a quick meal for a weeknight and reheats well for leftovers. For those looking for a low-carb meal, this is a great choice! Enjoy!
While this dolled up chicken was great by itself, I stepped up my game and matched the dijon flavor from the chicken with this Potato and Celery Root Mash. At the Foodbuzz Festival this fall, we were served a celery root mash and it has been on my “must make list” ever since.
Celery root is very low in calories and has such a unique, crisp flavor. I like celery, but I like celery root much better. The flavors are similar, but celery root isn’t as watery and is a consistent, smooth flavor.
If you’re looking for a change from your everyday mashed potatoes, try adding some celery root and Dijon mustard to change things up a bit! And to cut some fat and calories, and add some protein, try plain Greek yogurt in place of sour cream – yum!
Potato and Celery Root Mash slightly adapted from Bon Appetit
2 1/2 lbs (about 5 large) russet potatoes, peeled, cut into 2-inch cubes
1 1-lb celery root (celeriac), peeled, cut into 3/4-inch cubes
1 6-inch piece fresh horseradish, grated (optional)
1 1/2 cups 2% plain Greek yogurt
3 Tbsp whole grain dijon mustard
2 Tbsp unsalted butter
Kosher salt and pepper, to taste
Place potatoes, celery root, and horseradish in a large pot. Add water to cover by 1 inch. Bring to a boil, reduce heat to medium-high, and simmer until vegetables are tender, 25-30 minutes.
Drain, reserving 1 cup cooking liquid. Return vegetables to pot; add sour cream, Dijon mustard, and butter. Using a potato masher, coarsely mash vegetables. Add reserved cooking liquid by tablespoonfuls if mash is too stiff. Season to taste with salt. Yield: 8 servings (1 cup each).
Nutrition Information (per cup): 171 calories; 4.3 g. fat; 2 mg. cholesterol; 170 mg. sodium; 27 mg. carbohydrate; 3.4 g. fiber; 7.8 g. protein
Result: This was delicious, however, next time I won’t be adding the horseradish. Firstly, the horseradish was spendy (about $3.99) and I made the mistake of not grating it finely enough and certain bites were…strong. I happen to really like horseradish, but I don’t think it added enough to be worth the hunt and cost. A mash like this makes for a perfect “bed” for your favorite protein – you can add just about anything atop a bed of this and it would only heighten the meal. A fun spin on the everyday mashed potato! Enjoy!
I am off to the clinic for the day and I have a happy hour meeting with my business partners. My sister-in-law is in for the night, so we’ll head out for a later dinner eventually! TGIF!