Blackened Chicken With Dijonnaise Sauce Recipe

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Blackened Chicken With Dijonnaise Sauce
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Ingredients
8
Count
Nutrition
789
Calories
Total time
20
Minutes
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Ingredients:

Directions:

  1. Put the water for the pasta onto boil.
  2. Slice the chicken into strips about 6 cm long.
  3. Heat the oil so it is HOT.
  4. Add the chicken pieces - if the oil is hot enough there should be immediate sizzling and browning.
  5. When the the chicken is browned on all sides turn the heat to its lowest setting.
  6. Freshly grind black pepper all over the chicken.
  7. Put the pasta into cook.
  8. If the mushrooms are small halve or quarter them but for bigger mushrooms slice them.
  9. Add the mushrooms to the chicken.
  10. Mix the mustard and mayo together.
  11. About 2 minutes before the pasta is ready add the tomatoes to the chicken.
  12. About 1 minute before the pasta is ready add the mayo/mustard mix to the chicken and stir well.
  13. When the pasta is ready serve everything - you can add the pasta to the chicken mix or serve the chicken mix on top of the pasta.
  14. Variations: Replace half of the mayonnaise with creme fraiche, sour cream or plain yoghurt. Replace the mustard with Cajun or Italian seasoning (to taste). Replace the vegetables with sliced tomatoes, courgettes or pretty much any veg. If you want a very saucy pasta simply make more of it!
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 789.24 Kcal (3304 kJ)
Calories from fat 142.09 Kcal
% Daily Value*
Total Fat 15.79g 24%
Cholesterol 13.4mg 4%
Sodium 388.69mg 16%
Potassium 1278.42mg 27%
Total Carbs 130.68g 44%
Sugars 19.34g 77%
Dietary Fiber 10.07g 40%
Protein 25.24g 50%
Vitamin C 62.4mg 104%
Iron 1mg 6%
Calcium 56mg 6%
Amount Per 100 g
Calories 114.38 Kcal (479 kJ)
Calories from fat 20.59 Kcal
% Daily Value*
Total Fat 2.29g 24%
Cholesterol 1.94mg 4%
Sodium 56.33mg 16%
Potassium 185.28mg 27%
Total Carbs 18.94g 44%
Sugars 2.8g 77%
Dietary Fiber 1.46g 40%
Protein 3.66g 50%
Vitamin C 9mg 104%
Iron 0.1mg 6%
Calcium 8.1mg 6%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 16.3
    Points
  • 20
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • low sodium,
  • cholesterol free

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