Prep time: 10 Minutes Cooking time: 14 Minutes
2 Whole Chicken breasts, halved and skinned
2 tablespoon dijon mustard
1 teaspoon lemon juice
¼ teaspoon FINE black pepper
2 green onion chopped fine
½ cup plain bread crumbs
1. Preheat the broiler and lightly grease a rack. Broil the chicken breasts 5 to 6” from the heat for 5 minutes turn then 5 minutes more.
2. Combine mustard, lemon juice, pepper and green onions.
3. Coat the broiled chicken with the mustard mixture, cover lightly with ½ of the bread crumbs and broil 2 minutes.
3. Turn the breasts and cover with the balance of the bread crumbs and broil 2 minutes longer.
2 g. Fat
66 mg Cholesterol
325 mg sodium
Cheesy Chicken with Tomatoes and Sunflower Seeds
1 Tablespoon raw sunflower seeds
4 boneless skinless chicken breast halved (about 4 ounces each)
1 tablespoon fresh lemon juice
½ teaspoon freshly ground pepper
¼ teaspoon salt
1 can (14 ½ ounces) ready-cut tomatoes (see note)
4 ounces of reduced-fat Monterey Jack cheese, shredded
1. Preheat the oven to 350. Put the sunflower seeds in a pan and bake for about 10 minutes, or until golden brown; watch carefully, as the seeds burn easily.
2. Place the chicken in an 11”x7” baking dish. Sprinkle with the lemon juice, pepper and salt. Cover with a lid or aluminum foil. Bake for 20-30 minutes, or until chicken turns from translucent to opaque.
3. Spoon the tomatoes evenly over the chicken. Sprinkle the sunflower seeds and Monterey Jack evenly over the top. Place the dish under the broiler for about 1 minute, or just until the cheese is completely melted; do not brown.
Makes 4 Servings
Fat: 10 g
Cholesterol: 92 mg
Sodium: 627 mg
Leftovers are good cold chopped up in salads or reheated and mixed in pasta or rice.
This easy chicken dish has a wonderful variety of tastes and textures. I like to serve it for dinner parties with rice pilaf.
Source: Jeanne Jones, “Healthy cooking for people who don’t have time to cook”
* I use DelMonte no salt added tomatoes with green peppers, celery and onions.