Here’s a complete fried chicken dinner for less
than 400 calories. To make this possible, we oven fry lean chicken breasts,
drizzled with a honey glaze, and then serve it with red potatoes and broccoli.
ingredients- 1 pound (455 g) boneless skinless chicken breast
- 2 tablespoons (22 g) Dijon mustard
- 4 tablespoons (28 g) dry bread crumbs
- 4 small red potatoes, quartered
- 2 teaspoons olive oil
- 4 cups (284 g) fresh broccoli florets
- 1/4 cup (85 g) honey
- 2 tablespoons (28 ml) low sodium chicken broth, or water
- Preheat oven to 450°F (230°C, or gas mark 8). Coat a large baking sheet with nonstick vegetable oil spray. Butterfly chicken by cutting each piece in half horizontally, almost through to the other side, but not completely. Open chicken breast half to make one thin piece. Brush Dijon mustard over both sides. Place seasoned bread crumbs in a shallow dish; add chicken breasts and turn to coat each side. Transfer chicken to prepared baking sheet and spray the chicken breasts with nonstick vegetable oil spray. Bake 8 to 10 minutes until chicken is cooked through. Meanwhile, place red potatoes in a microwave-safe container with a lid, add olive oil, and toss to coat potatoes. Cover and microwave on high for 5 minutes until potatoes are tender. Place broccoli in a microwave-safe container with a lid, cover, and microwave on high for 3 minutes until broccoli is crisp-tender. In a small bowl, whisk together honey and chicken broth. Transfer chicken to individual plates and drizzle honey mixture over top. Serve red potatoes and broccoli on the side.
4 SERVINGS
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Each with: 395 Calories (11% from Fat, 33% from
Protein, 56% from Carb); 33 g Protein; 5 g Total Fat; 1 g Unsaturated Fat; 2 g
Monounsaturated Fat; 1 g Polyunsaturated Fat; 56 g Carb; 4 g Fiber; 20 g Sugar;
403 mg Phosphorus; 85 mg Calcium; 244 mg Sodium; 1402 mg Potassium; 2176 IU
Vitamin A; 7 mg ATE Vitamin E; 104 mg Vitamin C; 66 mg Cholesterol
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