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Bistro dining can be easy, healthy and delicious

Bistro dining is very much in style. Poulet a la diable (chicken in mustard sauce) is a French bistro favorite. It's an easy, quick chicken dish with a strong Dijon mustard sauce.

Use a skillet that just fits the chicken. If it is too large, the sauce will run dry.

For quick sauteed garlic potatoes, I start with canned potatoes and crisp them in a skillet with oil and garlic. A tangy watercress salad or a tossed green salad can complete this French dinner.

Poulet a la Diable

1 teaspoon canola oil

3/4lb. boneless, skinless chicken breasts

2 tablespoons Dijon mustard

1/4cup water

1 tablespoon heavy cream

Salt and freshly ground black pepper

2 cups watercress, washed

2 tablespoons reduced-fat dressing

Heat oil in a nonstick skillet over medium-high heat. Brown chicken 2 minutes; turn and brown 2 minutes. Mix mustard and water together and add to the skillet. Bring to a simmer, cover with a lid and cook 5 minutes. A meat thermometer should read 165 degrees. Remove chicken to a plate and add cream to the sauce. Mix well. Add salt and pepper to taste. Spoon sauce over chicken and add watercress on the side. Drizzle dressing over watercress. Makes 2 servings.

Per serving: 263 calories (38 percent from fat), 11.0 g fat (3.0 g saturated, 4.2 g monounsaturated), 119 mg cholesterol, 37.8 g protein, 2.1 g carbohydrates, 0.7 g fiber, 590 mg sodium.

The Wichita Eagle—04/27/10

Sauteed Garlic Potatoes

1 lb. drained canned potatoes

1 tablespoon canola oil

4 large garlic cloves, crushed

Salt and freshly ground black pepper

Heat oil in a nonstick skillet over medium-high heat. Cut potatoes in half and add to the skillet. Toss 2 to 3 minutes or until golden. Add garlic and toss 1 minute. Sprinkle with salt and pepper to taste. Makes 2 servings.

Per serving: 227 calories (28 percent from fat), 7.2 g fat (0.6 g saturated, 4.3 g monounsaturated), no cholesterol, 4.7 g protein, 38.1 g carbohydrates, 4.1 g fiber, 16 mg sodium.

The Wichita Eagle—04/27/10

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