There’s a lot to like about this meal. Low
calorie, low fat chicken breasts are given both a crisp coating and a huge
fiber boost with a mustard and bran flakes coating. Then they are teamed with
collards, which are the number one item at the top of the ANDI nutrient density
charts. And with all that, you still have calories left for a helping of good
old fashioned mashed potatoes.
ingredients
- 4 boneless skinless chicken breasts
- 2 tablespoons (22 g) Dijon mustard
- 2 cups (80 g) bran flakes cereal, crushed
- 2 tablespoons (28 ml) olive oil
- 1/2 teaspoon black pepper, divided
- 1 pound (455 g) collard greens, thick stems removed and leaves cut into bite-sized pieces
- 1/2 teaspoon garlic, thinly sliced
- 1 lemon, cut into wedges
- 3 cups (630 g) mashed potatoes, prepared according to package directions
- Preheat oven to 400°F (200°C, or gas mark 6). In a large bowl, toss the chicken in mustard to coat. In a separate bowl, mix the cereal, 1 tablespoon (15 ml) of the oil, and 1/4 teaspoon black pepper. Coat the chicken with the cereal mixture and bake on a baking sheet until golden and cooked through, 45 to 50 minutes. Meanwhile, cook the collards in a large pot of boiling salted water until tender, about 10 minutes. Drain, rinse, and squeeze out the excess water. Heat the remaining oil in a skillet over medium heat. Add the garlic, collards, and 1/4 teaspoon black pepper. Cook for 2 to 3 minutes. Serve with the chicken and lemon and mashed potatoes.
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Each with: 392 Calories (21% from Fat, 25% from Protein, 54% from Carb); 26 g Protein; 10 g Total Fat; 2 g Unsaturated Fat; 6 g Monounsaturated Fat; 1 g Polyunsaturated Fat; 56 g Carb; 11 g Fiber; 3 g Sugar; 370 mg Phosphorus; 230 mg Calcium; 861 mg Sodium; 1019 mg Potassium; 8699 IU Vitamin A; 11 mg ATE Vitamin E; 72 mg Vitamin C; 44 mg Cholesterol
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