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Dukan Chicken Breast with Mustard Sauce

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Introduction

The first phase of the Dukan diet is pretty strict--low fat protein and virtually nothing else.  This is  a delicious chicken dish that fits into this regime.

Servings: 2

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Ingredients:

1 1/2 Ounces Non-fat Greek Yogurt
1 1/2 Ounces Non-fat Cottage Cheese
2 Skinless Boneless Chicken Breast, trim off all fat
2 Ounces Dijon Mustard
1 1/2 Teaspoons Fresh Thyme
1 1/2 Teaspoons Fresh Rosemary, chopped
Salt and Pepper, to taste
1 Tablespoon Brandy
1/2 Teaspoon Yuzu Juice (available in the Asian section of your grocery store, and worth having)
1/2 Teaspoon Ginger Juice
1/2 Teaspoon Biber (or red pepper flakes)
1 Kaffir Lime Leaf
1/2 Teaspoon Corn Starch, mixed with 1teaspoon cold water



Directions:

  • Preheat oven to 400°F
  • Blend yogurt and cottage cheese until smooth--we call this "Faux Fromage Frais" or "F³"
  • Place chicken breasts on a large piece of foil, top with mustard, thyme, rosemary, salt & pepper, pour brandy around breasts.  Top with another piece of foil and seal (fold) all sides to make a packet.  Place in oven for 20 minutes.
  • Alternatively, this can be made easily in the Lékué Steam Case, by putting the chicken, mustard, thyme, rosemary, brandy, salt & pepper in the Steamcase without the steamer tray and putting it in the microwave at 900W for 3 minutes
  • Remove foil packet from oven (or the Steamcase from the microwave), open a corner and pour all juices into a small saucepan (we use the Norpro KRONA® “Melter”). 
  • Add remaining ingredients, except F³, and heat stirring until slightly thickened.  Take off heat, and remove kaffir lime leaf.  Whisk in F³.
  • Slice chicken breasts and nap with sauce.

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Nutrition:

Per Serving: 331 Calories; 4g Fat (12.6% calories from fat); 61g Protein; 5g Carbohydrate; 1g Dietary Fiber; 137mg Cholesterol; 590mg Sodium. Exchanges: 0 Grain(Starch); 7 1/2 Lean Meat; 0 Fat; 0 Other Carbohydrates.