Blackened Chicken with Mustard Aïoli

Name: Blackened Chicken with Mustard Aïoli
Yield: Serves 4; 3 ounces chicken and 2 tablespoons aïoli per serving
Ingredients: 1 teaspoon Creole Seasoning (page 278) or salt-free Creole or Cajun seasoning blend; 4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded; Cooking spray; 1/4 cup plus 2 tablespoons fat-free sour cream; 2 tablespoons light mayonnaise; 2 teaspoons Dijon mustard (lowest sodium available); 1 1/2 teaspoons snipped fresh tarragon or 1/2 teaspoon dried, crumbled; 1/2 medium garlic clove, minced; 1/8 teaspoon salt; 1/8 teaspoon red hot-pepper sauce

January 26, 2012

Aïoli (ay-OH-lee), a mixture of garlic and mayonnaise, lends itself to a variety of interpretations. Here it gets a slightly sweet, slightly tangy lift from tarragon and Dijon mustard.

Recipe information

Yield
Serves 4; 3 ounces chicken and 2 tablespoons aïoli per serving

Ingredients

1 teaspoon Creole Seasoning (page 278) or salt-free Creole or Cajun seasoning blend

4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded

Cooking spray

Aïoli

1/4 cup plus 2 tablespoons fat-free sour cream

2 tablespoons light mayonnaise

2 teaspoons Dijon mustard (lowest sodium available)

1 1/2 teaspoons snipped fresh tarragon or 1/2 teaspoon dried, crumbled

1/2 medium garlic clove, minced

1/8 teaspoon salt

1/8 teaspoon red hot-pepper sauce

Preparation

Step 1
Sprinkle the seasoning blend over both sides of the chicken. Using your fingertips, gently press the seasoning blend so it adheres to the chicken.
Step 2
Lightly spray a large skillet with cooking spray. Heat over medium-high heat. Cook the chicken for 4 minutes. Turn the chicken over. Lightly spray the chicken with cooking spray. Cook for 2 to 4 minutes, or until no longer pink in the center.
Step 3
Meanwhile, in a small bowl, stir together the aïoli ingredients. Serve with the chicken.
Nutrition Information
Step 4
(Per serving)
Step 5
Calories: 171
Step 6
Total fat: 3.5g
Step 7
Saturated: 0.5g
Step 8
Trans: 0.0g
Step 9
Polyunsaturated: 1.5g
Step 10
Monounsaturated: 0.5g
Step 11
Cholesterol: 72mg
Step 12
Sodium: 283mg
Step 13
Carbohydrates: 5g
Step 14
Fiber: 0g
Step 15
Sugars: 2g
Step 16
Protein: 28g
Step 17
Calcium: 65mg
Step 18
Potassium: 361mg
Dietary Exchanges
Step 19
1/2 other carbohydrate
Step 20
3 very lean meat

American Heart Association Low-Salt Cookbook, 4th Edition

TagsChicken Breast Chicken Poultry Sour Cream Dairy Main Dinner Nut Free Gluten Free Easy Quick Weeknight Meals 30 Minutes or Less Make Ahead Saute Cookbooks

Recipe information

Ingredients

Aïoli

Preparation

Step 1

Step 2

Step 3

Nutrition Information

Step 4

Step 5

Step 6

Step 7

Step 8

Step 9

Step 10

Step 11

Step 12

Step 13

Step 14

Step 15

Step 16

Step 17

Step 18

Dietary Exchanges

Step 19

Step 20

Recipe notes