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Dijon Chicken
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-
Prep
40
min
-
Total
40
min
-
Servings
4
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Ingredients
-
4
boneless, skinless chicken breast halves (about 1 1/4 lb)
-
1/4
cup Dijon mustard
-
1
tablespoon olive or vegetable oil
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1
tablespoon lemon juice
-
1/2
teaspoon dried rosemary leaves, crumbled
-
1/4
teaspoon pepper
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1 1/3
cups uncooked orzo pasta (8 oz)
-
Chopped fresh parsley, if desired
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Steps
-
1
Heat oven to 375°F. Spray 11x7-inch glass baking dish with cooking spray. Place chicken in baking dish.
-
2
In small bowl, mix remaining ingredients except pasta and parsley. Spread mustard mixture over chicken to coat thoroughly.
-
3
Bake uncovered 25 to 30 minutes or until juice of chicken is no longer pink when centers of thickest pieces are cut.
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4
Meanwhile, cook and drain pasta as directed on package. Garnish chicken with parsley. Serve with pasta.
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-
Other herbs besides rosemary are good in this recipe. Try marjoram, tarragon or chervil.
-
Cook your pasta while the chicken bakes, timing it so the pasta and chicken are done at the same time.
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Nutrition Facts
Serving Size:
1 Serving
- Calories
- 400
- Calories from Fat
- 80
- Total Fat
- 9g
- 14%
- Saturated Fat
- 2g
- 9%
- Trans Fat
- 0g
- Cholesterol
- 75mg
- 24%
- Sodium
- 440mg
- 18%
- Potassium
- 280mg
- 8%
- Total Carbohydrate
- 46g
- 15%
- Dietary Fiber
- 2g
- 8%
- Sugars
- 2g
- Protein
- 35g
- Vitamin A
- 0%
- 0%
- Vitamin C
- 0%
- 0%
- Calcium
- 4%
- 4%
- Iron
- 20%
- 20%
Exchanges:
3 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 4 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choice
3
*Percent Daily Values are based on a 2,000 calorie diet.
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