4 skinless chicken breast halves (1-1/2 pounds)
2-1/2 tablespoons Dijon-style mustard, divided
1 cup fresh whole wheat bread crumbs (2 slices bread)
1/2 teaspoon dried marjoram leaves
1/2 teaspoon dried thyme leaves
1/4 teaspoon salt
1/4 teaspoon dried sage leaves
1/4 teaspoon black pepper
Nonstick cooking spray
1 small red bell pepper, sliced
2 cloves garlic, minced
2 cups broccoli flowerettes, cooked crisp-tender
1 to 2 tablespoons lemon juice
1. Preheat oven to 375 degrees F. Brush tops of chicken breasts with 2
tablespoons mustard. Combine bread crumbs, remaining 1/2 tablespoon mustard,
marjoram, thyme, salt, sage and black pepper in small bowl. Pat mixture
evenly over mustard. Arrange chicken, breast side up, in single layer
in 13x9-inch baking pan.
2. Bake, uncovered, about 40 minutes or until chicken is no longer pink
in center and juices run clear.
3. Spray medium nonstick skillet with cooking spray; heat over medium
heat until hot. Add bell pepper and garlic; cook and stir about 5 minutes
or until tender. Add broccoli and lemon juice; cook and stir 2 to 3 minutes
or until heated through.
4. Arrange chicken and broccoli mixture on serving plates.
Nutritional Information Per Serving:
Calories: 196; Fat: 4 grams; Carbohydrates: 11 grams; Protein: 29 grams;
Sodium: 412 mg; Cholesterol: 69 mg
Exchanges: 1/2 Starch/Bread; 2-1/2 Lean Meat; 1 Vegetable
THE DIABETIC NEWSLETTER by
The Diabetic Gourmet Magazine