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Delicious grilled chicken salad with veggies and dressing served on a wooden plate.
StovetopComplexity

Chicken Dijon

This Chicken Dijon delivers 47g protein and 577 calories per serving, making it a solid choice for hitting daily protein targets. Preps 4 servings in quick time on the stovetop, fitting between training sessions and work commitments. Built for lifters who want a restaurant-style dinner that doesn't derail macros.

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Ingredients

4 servings
  • Chicken Breast, Boneless Skinless(794g)

    Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.

  • 1½ teaspoons kosher salt
  • Butter(30g)
  • Olive oil(30g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • Shallot
  • Garlic
  • Wine, White, Dry(120g)
  • Cream, Heavy Whipping(180g)
  • Low Sodium Chicken Broth(180g)
  • Thyme, Fresh(5g)
  • 1 bay leaf
  • Mustard, Dijon(5g)

    Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.

  • Mustard, Whole Grain(15g)
  • Tarragon, Fresh(30g)
  • ¼ teaspoon freshly cracked black pepper
  • Cornstarch(15g)

Instructions

  1. 1Pat the chicken dry and season all over with 1 teaspoon of the salt.
  2. 2Heat the butter and oil in a large skillet over medium heat. Once the oil is glistening, add the chicken and cook until golden brown, about 5 minutes per side. Transfer the chicken to a plate.
  3. 3To the same skillet, add the shallots and cook, stirring, until tender, about 4 minutes. Stir in the garlic until fragrant, about 30 seconds. Stir in the wine and cook, scraping up any brown bits as you stir, until the liquid has been reduced by half, about 4 minutes. Stir in the heavy cream, chicken stock, thyme, bay leaf, Dijon, whole grain mustard, 1 tablespoon of the tarragon, pepper and the remaining ½ teaspoon salt. Reduce the heat to low and simmer for about 10 minutes.
  4. 4Return the chicken and any collected juices to the skillet. Increase the heat to high and return the mixture to a simmer, then reduce the heat to medium low. Cook until the internal temperature of the chicken reaches 165°F on an instant-read thermometer, about 15 minutes more.
  5. 5In a small bowl, combine the cornstarch with 2 tablespoons of cool water. Transfer the chicken to a plate, then stir the cornstarch slurry into the sauce. Cook the sauce until thickened, about 3 minutes. Nestle in the chicken and top with the pepper and remaining 1 tablespoon of the tarragon.

Nutrition — Per Serving

577

calories

47g

protein

36g

fat

Carbohydrates
10g
Saturated fat
16.6g
Sodium
227 mg
Dietary fiber
1.4g

4 servings per batch · ~351g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Chicken Dijon have per serving?

Each serving delivers 47g of protein and 577 calories, with 36g fat and 10g carbs — a high-protein, low-carb option built for hitting daily protein targets efficiently.

How long does Chicken Dijon take to prep?

This recipe qualifies as quick prep and batch-makes 4 servings on the stovetop, allowing you to prepare a full day's protein in minimal time.

Is Chicken Dijon good for muscle gain?

At 47g protein per serving with only 10g carbs, this leans more toward a cutting or protein-sparing phase rather than traditional muscle gain nutrition due to the low carbohydrate content.

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