Heart Healthy
Simple Cooking with Heart helps you satisfy your craving for something crunchy with this baked chicken recipe. Serve with oven roasted broccoli, sprinkled with chopped nuts.
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Crunchy Chicken with Oven-Roasted Broccoli
Simple Cooking with Heart helps you satisfy your craving for something crunchy with this baked chicken recipe. Serve with oven roasted broccoli, sprinkled with chopped nuts.
-
Servings:
4
Ingredients
For the Crunchy Chicken:
-
2 1/2-3 -
2 tablespoon Dijon mustard -
2 cup cereal flakes -
1/4 teaspoon salt -
1/4 teaspoon black pepper
For the Oven-Roasted Broccoli:
-
1 pound broccoli crowns -
1 1/2 teaspoon garlic OR -
2 teaspoon garlic -
2 teaspoon soy sauce -
1/4 teaspoon black pepper -
1 teaspoon extra virgin olive oil -
3 tablespoon nuts
Directions
Tip: Click on step to mark as complete.
For the Crunchy Chicken:
-
Heat oven to 400 degrees F. Rinse chicken and pat dry. Remove giblets and neck and discard. Quarter chicken and remove and discard skin. -
In a medium bowl, toss the chicken and mustard to coat. [If you’re using chicken breasts, just rinse and pat dry.] -
In a large bowl, mix the crushed cereal, and 1/4 teaspoon each salt and pepper. Coat the chicken with the cereal mixture and bake on a baking sheet until golden and cooked through, 45 to 50 minutes.
For the Oven-Roasted Broccoli:
-
Heat oven to 400 degrees F (or can use same oven as chicken). Rinse broccoli, trim stalks into 1/8 inch-thick chunks and cut florets into bit sized pieces. Place in a mixing bowl and toss with soy sauce, oil, pepper, and garlic. -
Sprinkle the chopped nuts evenly in to a 9x13 inch casserole dish. Place in the oven 3-4 minutes until lightly toasted. Remove from oven and toss in to broccoli mixture. -
Transfer broccoli mixture to casserole dish and roast 10-12 minutes until broccoli is tender. Serve warm.
Nutrition Facts
Crunchy Chicken with Oven-Roasted Broccoli
Calories
Protein
FiberNutrition Facts
| Calories | 330 | |
|---|---|---|
| Total Fat | 8.5 g | |
| Saturated Fat | 1.5 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 2.0 g | |
| Monounsaturated Fat | 3.5 g | |
| Cholesterol | 94 mg | |
| Sodium | 581 mg | |
| Total Carbohydrate | 29 g | |
| Dietary Fiber | 7 g | |
| Sugars | 3 g | |
| Protein | 37 g | |
Dietary Exchanges
1 1/2 starch, 4 lean meat, 1 vegetable
-
Servings:
4
Ingredients
For the Crunchy Chicken:
-
2 1/2-3 -
2 tablespoon Dijon mustard -
2 cup cereal flakes -
1/4 teaspoon salt -
1/4 teaspoon black pepper
For the Oven-Roasted Broccoli:
-
1 pound broccoli crowns -
1 1/2 teaspoon garlic OR -
2 teaspoon garlic -
2 teaspoon soy sauce -
1/4 teaspoon black pepper -
1 teaspoon extra virgin olive oil -
3 tablespoon nuts
Directions
Tip: Click on step to mark as complete.
For the Crunchy Chicken:
-
Heat oven to 400 degrees F. Rinse chicken and pat dry. Remove giblets and neck and discard. Quarter chicken and remove and discard skin. -
In a medium bowl, toss the chicken and mustard to coat. [If you’re using chicken breasts, just rinse and pat dry.] -
In a large bowl, mix the crushed cereal, and 1/4 teaspoon each salt and pepper. Coat the chicken with the cereal mixture and bake on a baking sheet until golden and cooked through, 45 to 50 minutes.
For the Oven-Roasted Broccoli:
-
Heat oven to 400 degrees F (or can use same oven as chicken). Rinse broccoli, trim stalks into 1/8 inch-thick chunks and cut florets into bit sized pieces. Place in a mixing bowl and toss with soy sauce, oil, pepper, and garlic. -
Sprinkle the chopped nuts evenly in to a 9x13 inch casserole dish. Place in the oven 3-4 minutes until lightly toasted. Remove from oven and toss in to broccoli mixture. -
Transfer broccoli mixture to casserole dish and roast 10-12 minutes until broccoli is tender. Serve warm.