Description
A 20-minute main course featuring tender, pan-seared chicken breasts smothered in a zesty, dairy-free lemon mustard sauce. This high-protein, single-skillet recipe combines citrus, Dijon mustard, and roasted garlic for a healthy, crowd-pleasing weeknight meals perfect for families and fitness enthusiasts.
Ingredients
3 skinless, boneless chicken breasts
1 1/2 tsp salt
1 tsp black pepper
1 1/2 tbsp olive oil
2 tbsp Dijon mustard
2 tbsp all-purpose flour (serving as a thickener)
1 cup low-sodium chicken broth
2 tbsp fresh lemon juice
2 garlic cloves, minced
1 tbsp chopped fresh herbs (dill, parsley, or thyme)
1/4 cup sliced scallions or lemon zest for garnish
Instructions
Preheat oven to 400°F (200°C)
Pat chicken breasts dry, season with salt and pepper, and score in visible crosshatch patterns with a sharp knife
Heat olive oil in a large skillet over medium-high heat until shimmering
Sauté chicken for 4-5 minutes per side until golden-brown and cooked through
Remove chicken from skillet and place in oven to rest while finishing the sauce
In the same skillet, deglaze with chicken broth and lemon juice, scraping up browned bits
Whisk in Dijon mustard and flour, reducing throuhout
Stir in minced garlic and herbs, simmer 2-3 minutes until thickened
Slice chicken and drizzle with sauce, garnish with scallions or lemon zest
Notes
Use a meat thermometer to ensure chicken reaches 165°F (74°C)
Thicken sauce with cornstarch instead of flour for a gluten-free version
Add frozen peas to sauce in final 2 minutes for extra texture
Chicken can be marinated in mustard and lemon juice for enhanced flavor
Store leftovers in an airtight container with sauce and chicken separated
- Prep Time: 5
- Cook Time: 15
- Category: Meals
- Method: Sautéing/Reduction
- Cuisine: American/Clean Eating
Nutrition
- Serving Size: 1 chicken breast with 2/3 cup sauce
- Calories: 285
- Sugar: 1g
- Sodium: 250mg
- Fat: 8g
- Saturated Fat: 1.2g
- Carbohydrates: 12g
- Fiber: 0.3g
- Protein: 32g
- Cholesterol: 120mg