Chicken in a Horseradish Pan Sauce W/ Orange Herb Couscous Recipe

Looking for an easy Chicken in a Horseradish Pan Sauce w/ Orange Herb Couscous recipe? Learn how to make Chicken in a Horseradish Pan Sauce w/ Orange Herb Couscous using healthy ingredients.


Submitted by lthompson123

Makes 4 servings



Sauted Chicken with a slightly spicy sauce over a brightly flavored whole wheat couscous.

Recipe Ingredients for Chicken in a Horseradish Pan Sauce w/ Orange Herb Couscous

1 tsp olive oil
24 ounce boneless, skinless chicken breast halves
1 salt
1 freshly ground black pepper
2 1/4 cups low sodium, fat-free chicken broth
1 1/2 cups whole wheat couscous
1 T orange zest (about 1 orange)
3 T fresh flat-leaf parsley, chopped
1 medium yellow onion, finely chopped
2 T prepared horseradish
1 T fresh thyme leaves, chopped
1 T Dijon mustard
1/2 cup fat-free half-and-half

Recipe Directions for Chicken in a Horseradish Pan Sauce w/ Orange Herb Couscous

  1. Pre-heat a large nonstick skillet and spray with cooking spray. Season the chicken breasts with salt and pepper. Add the chicken to the hot skillet and cook for 5 to 6 minutes per side.

  2. While the chicken is cooking, in a sauce pot combine 1 1/2 cups chicken broth and olive oil. Cover the pot and bring the broth to a boil. Remove the pot from the heat, add the couscous, orange zest and parsley, then stir. Cover and let stand for 5 minutes. Fluff with a fork before serving.

  3. Remove the chicken fromt eh skillet to a plate and tent with foil to keep warm. Return the skillet to the heat and add the onions, horseradish and thyme. Cook, stirring frequently, for about 3 minutes.

  4. Add the mustard, 3/4 cup remaining chicken broth, and the half-and-half. Bring up to a simmer, and continue simmering until the liquids have reduced by half, 3 to 4 minutes.

  5. Return chicken to the skillet to warm through, about 1 minute.

  6. Divide the cooked couscous among 4 plates, then top each portion with a chicken breast and 1/4 of the horseradish pan sauce.

Categories

Chicken, Main Dish

Nutrition Facts
Serving Size 444.2g
Amount Per Serving
Calories
471
Calories from Fat
32
% Daily Value*
Total Fat
3.6g
6%
Saturated Fat
0.2g
1%
Trans Fat
0.0g
Cholesterol
83mg
28%
Sodium
587mg
24%
Potassium
199mg
6%
Total Carbohydrates
61.2g
20%
Dietary Fiber
6.7g
27%
Sugars
5.8g
Protein
51.7g
Vitamin A 13% Vitamin C 21%
Calcium 9% Iron 21%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
95% confidence
C
  Good points
  • Very low in saturated fat
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