BREADED CHICKEN, SWEET MUSTARD PEPPERS AND ONIONS

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BREADED CHICKEN, SWEET MUSTARD PEPPERS AND ONIONS

One of my favorite sides combined with breaded chicken cutlets makes for a tasty-tasty supper along with cauli mash or cauli rice.  So Delicious!  It makes for a colorful, attractive entree!


3 tbsp butter, divided (45 mL)

1 large onion, sliced

1 large orange, OR red bell pepper, sliced

1 large green pepper, sliced

Sweet Mustard Sauce:

Sweetener to equal 1/cup sugar (125 mL)

1 tbsp mustard (15 mL)

11/2 tsp Worcestershire Sauce (7 mL)

3/tsp salt, OR to taste (3 mL)

1/tsp black pepper (1 mL)

Chicken:

2 large chicken breasts

2 tbsp olive oil (30 mL)

1 tbsp butter (15 ml)

1/4 cup chicken stock (60 mL)

1/2 tsp arrowroot powder, OR cornstarch (2 mL)

Breading:

1/3 cup Gluten-Free Bake Mix 2, OR almond flour (75 mL)

1 tsp Parmesan cheese (15 mL)

1/2 tsp salt (2 mL)

1/4 tsp black pepper (1 mL) 

In skillet, to 2 tbsp (30 mL) butter, add onions; fry until turning brown.  Add orange or red and green peppers; fry until tender-crisp, about 3 minutes Stir in Sweet Mustard Sauce and cook until heated through. 

Sweet Mustard Sauce:  In small bowl, combine sweetener, mustard, Worcestershire Sauce, salt and pepper.  Set aside. 

Chicken:  Slice chicken breasts horizontally as if going to stuff them and cut them right through; now you have 4 chicken cutlets.  Using a spoon, sprinkle both sides with Breading.  Place in large skillet, in olive oil and butter, and over medium high heat cook chicken cutlets, about 4 to 5 minutes per side, until almost fully cooked.  Add to the peppers and onions along with chicken stock (first stir arrowroot powder, OR cornstarch into it) and cook gently until the chicken is cooked through. 

Breading: In small bowl, combine Gluten-Free Bake Mix 2, OR almond flour, Parmesan cheese, salt and black pepper.

Yield:  4 servings

1 serving

249.0 calories

15.8 g protein

16.7 g fat

2.0 g fiber

7.9 g net carbs