Why did the Chicken Cross the Road?

Chicken is a staple for those of us trying to get healthier. Chicken day in and day out doesn't have to mean boring dining. Reasonably priced, low-fat, high-protein and it goes well with any side you can think of.

What's not to love?

Hadley asparagus time here in the Pioneer Valley means steamed fresh and slightly crunchy asparagus spears on the side. But if you're not lucky enough to have local asparagus where you live, some warm wilted arugula will add nice color and flavor. Drop a few raspberries in a glass of white wine and enjoy.

So why did the chicken cross the road? Answer: To get away from my hot skillet!

2 boneless, skin on chicken breasts with drumette attached (5-6 ounces each piece)
1 tablespoon olive oil
1/4 cup flour (oat or whole wheat)
dash of salt
freshly ground pepper
1/4 cup white table wine
3/4 cup fat free low sodium chicken broth
1 teaspoon Dijon mustard
1 tablespoon corn starch
1/8 teaspoon crushed red pepper flakes
2 medium Yukon Gold potatoes, cut into halves

Preheat oven to 400 degrees F. Lightly season chicken, adding a bit more fresh ground pepper than salt. Dredge seasoned chicken in flour and shake off excess. Set aside.

On the stove top, heat olive oil in a 10 inch oven proof skillet over medium heat. Place the chicken skin side down in the skillet about 3 to 4 minutes or until golden brown. Turn over and sear one minute longer. Add potato halves, cut side down on the bottom of the skillet and place browned chicken on top, skin side up. Place skillet in oven and bake 25-28 minutes or until chicken is cooked to an internal temperature of 160 degrees F.

Remove skillet from oven and transfer chicken and potatoes to a plate, loosely covering meat and potatoes with foil to stay warm. Discard all but 2 tablespoons of fat in the skillet. Set the skillet over medium on the stove top. In a small bowl, thoroughly mix cornstarch into the wine and chicken broth. Pour mix into skillet and quickly whisk in the Dijon to keep sauce smooth. Sprinkle red pepper into sauce and allow to thicken over a low boil for just about one minute. Add more broth for desired consistency. Spoon one or two tablespoons of the sauce over the chicken and serve immediately.


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