This recipe is safe for Coumadin (warfarin) users.
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten. Use gluten-free pasta in this dish.
"Make hunger thy sauce, as a medicine for health."
-Thomas Tusser, Author
Mustard sauces make great Fall meals. If you keep a jar of great quality coarse ground mustard on hand, you will always have the foundation for a good meal. It can be used for so many great dishes and works extremely well in a creamy sauce such as this one. Always start with less mustard and add a little more after tasting, as there can be a wide variation in flavor between different brands. Purchas one that you know and like to keep on hand and your dishes will be more consistent.
Servings: 2 | Serving size: 4 ounces chicken with peas and fettuccine
Cooking Time: 30 Minutes
This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.
Keeps well, refrigerated, for 24-48 hours. Reheat gently.
|4 ounces||whole wheat or gluten-free fettuccine|
|2 tsp||olive oil|
|1 large||shallot (minced)|
|1 large||rib celery (diced)|
|8 ounces||boneless skinless chicken breast (cut into 1 inch cubes)|
|1 Tbsp||coarse ground mustard|
|1/8 tsp||dried tarragon|
|1 cup||frozen peas|
|1 ounce||goat cheese or reduced fat cream cheese|
|fresh ground black pepper (to taste)|
Place the water in a large stock pot over high heat. When the water boils add the fettuccine. Stir occasionally and adjust the heat so that the pasta does not boil over.
Place the olive oil in a medium skillet over medium high heat. Add the shallot and celery and cook, stirring frequently, for about 2 minutes.
Add the chicken breast, mustard and tarragon. Cook for about five minutes until the chicken is browned on all sides.
Add 1/4 cup of the pasta water and the frozen peas. Stir well.
Add the goat cheese, salt and pepper and reduce the heat to medium. Add more water if needed. Cook for another 3 minutes until the chicken is cooked through.
Add the pasta and toss well. Serve.
Serving size: 4 ounces chicken with peas and fettuccine
|Calories 495||Calories from Fat 105|
|% Daily Value|
|Total Fat 11g||21%|
|Saturated Fat 4g||14%|
|Monounsaturated Fat 4g|
|Trans Fat 0g|
|Total Carbohydrates 57g||20%|
|Dietary Fiber 9g||32%|
|Vitamin A 21%||Vitamin C 56%|
|Calcium 9%||Iron 26%|
|Vitamin K 27 mcg||Potassium 740 mg|
|Magnesium 151 mg|