In addition to fitting into the New Year's "sensible eating " resolution, this dish is hearty, flavorful and filling.
- 1/3 cup mustard
- 3/4 cup flour
- 2 teaspoons salt
- Freshly ground pepper
- 1 1/2 teaspoons onion powder
- 2 1/2 pounds boneless, skinless chicken breasts, cut in thirds lengthwise
- 1 1/2 cups prepared Chicken and Rice Soup or 1 (10 3/4-ounce) can chicken and rice soup
- 1 (10 3/4-ounce) can 98% fat-free cream of chicken soup
Preheat oven to 350. Pour mustard in a wide shallow bowl and set aside. In another wide, shallow bowl mix flour, salt, pepper, and onion powder together.
Generously spray a large skillet with cooking spray and warm over medium high heat. Dredge chicken strips first in mustard to thinly coat, and then in seasoned flour, shaking off excess. Place in warmed skillet and brown 2 minutes on each side, continuing to spray skillet before carefully turning chicken to prevent sticking. Depending on size of skillet, you may need to do this in batches, spraying generously in between. Chicken will not be cooked through.
As pieces finish their browning, remove and place in sprayed 9x13-inch baking dish. Discard unused flour and mustard.
In separate bowl, combine chicken and rice soup and cream of chicken soup and pour over top of browned chicken. Place baking dish in oven and bake, uncovered, 25 to 30 minutes or until chicken is cooked through. Serve warm over rice, noodles or mashed potatoes.
**If you are pinched for time, you can skip the "browning" step and just put the coated chicken in the sprayed 9x13 pan and proceed with the recipe from there. Doing it this way you sacrifice a bit of flavor, but it is still delicious -- and sometime the saved minutes count more.