Blog: Healthy Recipes


  • 5 ounces skinless chicken breast
  • 1 tablespoon fat free sour cream
  • ½ teaspoon skim milk
  • ½ teaspoon splenda
  • 2 teaspoons brown mustard
  • ½ teaspoon water
  • pinch kosher salt
  • pinch ground pepper

Nutritional Breakdown:

  • Protein: 35g
  • Carbohydrates: 1g
  • Fat: 1.7g
  • Calories 159

Method of Preparation:

  1. Preheat oven to 350 degrees.
  2. reheat a medium size sauté pan on medium-high heat.
  3. Trim all visible fat from the chicken breast. Season both sides with salt and pepper. Spray the sauté pan with fat-free non stick cooking spray and sear both sides of the chicken. Put the sauté pan with the chicken in the oven and cook for 12-13 minutes until the internal temperature has reach 170 degrees.
  4. Combine the remaining ingredients in a small sauce pot. Stir well until combined. Heat the sauce on low heat until warm. When the chicken is done spoon the hot mustard sauce over the chicken breast. Serve.