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–+ servings

DIJON CRUST CHICKEN - 25/25

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Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings 1
Calories 310 kcal

Ingredients
  

  • 4 3 1/2oz Boneless Skinless Chicken Breasts
  • 1 cup Rice Krispies (for breading chicken)
  • 1 cup Egg Beaters Liquid Egg Whites
  • 1/4 cup Dijon Mustard
  • 3 Garlic Cloves
  • 1 tsp Onion Powder
  • 1 tsp OId Bay Seasoning
  • 1/2 cup Quinoa
  • 1 tbsp Extra Virgin Olive Oil
  • 1 cup Water
  • 2 Medium Yellow Squash
  • 2 Medium Zucchini Squash
  • 1 tbsp Flaxseed
  • Salt + Pepper

Instructions
 

  • 1. Preheat oven to 350 degrees
    2. Place the quinoa in a fine-mesh strainer, and rinse thoroughly with cool water. Rub and swish the quinoa with your hand while rinsing, and rinse for at least 2 minutes under the running water. Drain.
    3. Heat a drizzle of olive oil in the saucepan over medium-high heat, and add the drained quinoa. Cook, stirring, for about 1 minute, letting the water evaporate.
    4. Stir in the liquid and the salt (if using) and bring to a rolling boil.
    5. Turn heat down to the lowest setting. Cover and cook for 15 minutes.
    6. After 15 minutes, turn off the heat and remove the pot from the burner. Let stand for 5 minutes, covered. After 5 minutes, remove the lid, fluff the quinoa gently with a fork, and serve. (You should see tiny spirals (the germ) separating from and curling around the quinoa seeds.)
    7. While the quinoa is cooking, mix rice krispie cereal, Dijon mustard, 1 clove minced garlic, onion powder, old bay seasoning, salt and pepper to taste.
    8. Roll chicken in egg whites, then rice krispie mixture and place on baking sheet in the oven for 30-35 minutes.
    9. Heat olive oil in a skillet over medium high heat, add 2 cloves of garlic, squash and zucchini. Saute until golden brown, about 5-7 minutes . Remove from heat and sprinkle lightly with salt & pepper.
    10. Slice chicken breast & portion out suggested servings below.

Nutrition

Serving: 4gCalories: 310kcalCarbohydrates: 26.6gProtein: 33.6gFat: 6.5gSaturated Fat: 0.7gCholesterol: 48mgSodium: 711mgSugar: 4g
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