Chicken Dijon -- healthy style

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Chicken Dijon- healthy style

1 tablespoon olive oil

1/2 onion, finely chopped

1 minced shallot

1 clove garlic, crushed

4 chicken breasts, boneless, skinless, (about 4 ounces each), cut into 1-inch strips

spike seasoning

fresh ground black pepper

1/2 cup low-sodium chicken broth

2 teaspoons Dijon mustard

pan seared Brussels sprouts

Wild rice, prepare as directed

1. Heat the olive oil in a non-stick skillet over medium heat. Add the onion and cook until the onion becomes tender, about 4 minutes. Add the garlic and cook 1 minute more.

2. Turn the heat up to medium-high. Season the chicken with salt and pepper and add it to the skillet. Sauté the chicken until it is golden brown on all sides, about 4 minutes.

3. Quickly add the chicken broth and stir with a wooden spoon to release any caramelized bits that are stuck to the pan. Cook until the chicken broth has reduced by half. Stir in the mustard. Pour over Brussels sprout and wild rice.

As the Culinary Director for ABC 7, I whip up cooking segments on ABC 7 News at Noon, along with recipes, cooking tips, reviews and great food finds on MySuncoast Dining at