Recipe of the Week: Chicken….Again??

7 06 2013
Cathy Shaw

Cathy Shaw

It seems when we are trying to eat healthier, we always seem to resort to chicken. I once had a patient tell me “I eat so much chicken I am going to sprout wings and a beak!”. Chicken is an excellent and versatile source of lean high quality protein. But, like anything else, if you don’t vary your preparation methods, it can grow quite tiresome looking at that bland chicken breast on your plate. My recommendation? Look for great recipes to change things up and bring great flavor to your otherwise bland chicken dishes. Try different marinades, salsas, sauces and cooking methods to please your palate and provide variety to healthy eating. Here is one of our favorites….flavorful, fast, and easy!

Dijon Crusted Chicken

Prep/Total Time: 25 min.

Yield: 4 Servings

Ingredients:

•1/3 cup dry bread crumbs

•1 tablespoon grated Parmesan cheese

•1 teaspoon Italian seasoning

•1/2 teaspoon dried thyme

•1/4 teaspoon salt

•1/4 teaspoon pepper

•4 boneless skinless chicken breast halves (4 ounces each)

•2 tablespoons Dijon mustard

•1 teaspoon olive oil

•1 teaspoon reduced-fat margarine

Directions

Place the first six ingredients in a shallow bowl. Brush chicken with mustard; roll in crumb mixture.

• In a large nonstick skillet, cook chicken in oil and margarine over medium heat for 5-6 minutes on each side or until a meat thermometer reads 170°. Yield: 4 servings.

Editor’s Note: This recipe was tested with Parkay Light stick margarine.

Nutritional Facts 1 chicken breast half equals 169 calories, 5 g fat (1 g saturated fat), 63 mg cholesterol, 380 mg sodium, 6 g carbohydrate, trace fiber, 24 g protein. Diabetic Exchanges: 3 lean meat, 1/2 starch, 1/2 fat.

Originally published as Dijon-Crusted Chicken Breasts in Healthy Cooking October/November 2008, p16

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One response

10 06 2013
Anonymous

Tried this recipe yesterday. Flavor is wonderful. I prepared my chicken according to the recipe – then sprayed aluminum foil with “Pam for the Grill”. Wrapped the chicken up in the foil and placed on my gas grill – it was great. Chicken was moist with the coating. I prepared this recipe according to the instructions – but left out the part for pan frying in the butter.

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