Detalles de la receta

Crispy Chicken Dijon

Número de Porciones: 4

Tamaño de la porción: 1 chicken breast, 1/2 sweet potato and 1 cup vegetables Prep time: 20 minutes

This is a delicious must try dinner with crispy vegetables and tender chicken.

Nombre: Cantidad:
(8 oz each) sweet potatoes or 4 baking potatoes (4 oz each) 2
10 oz pkg frozen green beans, broccoli, or pea pods 1
10 oz pkg frozen sliced carrots 1
dry bread crumbs, unseasoned 0.50 cup
Dijon mustard 0.25 cup
Olive oil 1 Tbsp
(4 oz each) boneless, skinless chicken breast or 16 oz. of extra-firm tofu cut into 8 1/2 inch slices 4
1:

Scrub potatoes thoroughly and pierce 3 or 4 times with a fork. Wrap in a damp paper towel.

2:

Place in microwave 12 minutes on HIGH. Test doneness by piercing with a fork. Place steamer basket in a pan and add 1-inchwater. Place over medium-high heat. Add vegetables and cover. Boil for 8 minutes.

3:

Take out 2 cereal bowls and place bread crumbs in one, mustard in the other.

4:

Add oil to medium nonstick skillet and heat over medium heat.

5:

Dip chicken in mustard, then roll in the crumbs.

6:

Brown each side in the skillet 4 to 5 minutes, until cooked all the way through. If vegetable timer goes off before you’re ready, remove from heat and partially remove lid.

Información nutricional (por porción)
Calorías 360
Calorías de grasa 15
Grasa total n/a
Grasa saturada 1g
Colesterol 66mg
Sodio 580mg
Potasio n/a
Carbohidratos 38g
Fibra dietética n/a
Azúcares 9g
Proteína 32g
Vitamina A n/a
Vitamina C n/a
Calcio n/a
Hierro n/a
Ácido fólico n/a
Intercambio alimenticio 2 Starch 1 Vegetable 4 Lean Meat