Aïoli (ay-OH-lee), a mixture of garlic and mayonnaise, lends itself to a variety of interpretations. Here it gets a slightly sweet, slightly tangy lift from tarragon and Dijon mustard.

　　

Ingredients

Serves 4; 3 ounces chicken and 2 tablespoons aïoli per serving

　　1 teaspoon Creole Seasoning (page 278) or salt-free Creole or Cajun seasoning blend

　　4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded

　　Cooking spray

　　

Aïoli

1/4 cup plus 2 tablespoons fat-free sour cream

　　2 tablespoons light mayonnaise

　　2 teaspoons Dijon mustard (lowest sodium available)

　　1 1/2 teaspoons snipped fresh tarragon or 1/2 teaspoon dried, crumbled

　　1/2 medium garlic clove, minced

　　1/8 teaspoon salt

　　1/8 teaspoon red hot-pepper sauce

　　

Step 1

Sprinkle the seasoning blend over both sides of the chicken. Using your fingertips, gently press the seasoning blend so it adheres to the chicken.

　　

Step 2

Lightly spray a large skillet with cooking spray. Heat over medium-high heat. Cook the chicken for 4 minutes. Turn the chicken over. Lightly spray the chicken with cooking spray. Cook for 2 to 4 minutes, or until no longer pink in the center.

　　

Step 3

Meanwhile, in a small bowl, stir together the aïoli ingredients. Serve with the chicken.

　　

Nutrition Information

Step 4

(Per serving)

　　

Step 5

Calories: 171

　　

Step 6

Total fat: 3.5g

　　

Step 7

Saturated: 0.5g

　　

Step 8

Trans: 0.0g

　　

Step 9

Polyunsaturated: 1.5g

　　

Step 10

Monounsaturated: 0.5g

　　

Step 11

Cholesterol: 72mg

　　

Step 12

Sodium: 283mg

　　

Step 13

Carbohydrates: 5g

　　

Step 14

Fiber: 0g

　　

Step 15

Sugars: 2g

　　

Step 16

Protein: 28g

　　

Step 17

Calcium: 65mg

　　

Step 18

Potassium: 361mg

　　

Dietary Exchanges

Step 19

1/2 other carbohydrate

　　

Step 20

3 very lean meat

　　American Heart Association Low-Salt Cookbook, 4th Edition