Recipe Details

Crispy Chicken Dijon

Print Save Recipe

Number of Servings: 4

Serving Size: 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.

Name: Amount:
(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.
Nutritional Information (per serving)
Calories 360
Calories from Fat 15
Total Fat n/a
Saturated Fat 1g
Cholesterol 66mg
Sodium 580mg
Potassium n/a
Carbohydrates 38g
Dietary Fiber n/a
Sugars 9g
Protein 32g
Vitamin A n/a
Vitamin C n/a
Calcium n/a
Iron n/a
Folic Acid n/a
Dietary Exchange 2 Starch 1 Vegetable 4 Lean Meat
For More Recipes:
Lickety-Split Diabetic Meals book cover

Lickety-Split Diabetic Meals

Zonya Foco, RD, CHFI, CSP

Let Zonya Foco be your guide as you learn how to save time, eat smart, and lose weight. With over 175 recipes, Lickety-Split Diabetic Meals features meals that can be prepared in minutes, and each recipe includes a healthy tip to help you save time, exercise better, and eat right. Lickety-Split Diabetic Meals is a one-of-a-kind resource - part cookbook, part meal planner, and part self-management guide. Learn how to change the life you have into the life you want!