Crunchy Chicken with Oven Roasted Broccoli

Updated:Apr 16,2014


 
Crunchy chicken horiz

Crunchy Chicken with Oven Roasted Broccoli

Description

4 servings

About $3.37 per serving

Crunchy Chicken
2 1/2-to-3-pound whole chicken
     NOTE: you can save time by using 
     boneless, skinless chicken breast
     halves but using the whole chicken
     and quartering and skinning yourself
     can save some money. But be sure 
     you don’t mind eating off of bones
     if you use the whole chicken.
2 tablespoons Dijon mustard
2 cups multigrain cereal flakes, crushed
1/4 teaspoon each salt and black pepper

  1. Heat oven to 400° F. Rinse chicken and pat dry. Remove giblets and neck and discard. Quarter chicken and remove and discard skin.
  2. In a medium bowl, toss the chicken and mustard to coat. [If you’re using chicken breasts, just rinse and pat dry.]
  3. 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.

Oven Roasted Broccoli
1 pound fresh broccoli crowns, rinsed and trimmed
1 1/2 teaspoon minced garlic or 2 teaspoons minced from jar
2 teaspoons low sodium soy sauce
1 teaspoon extra virgin olive oil 
1/4 teaspoon black pepper
3 tablespoons chopped unsalted unoiled nuts (almonds, pecans or walnuts suggested – whatever is on sale will work)

  1. Heat oven to 400° 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.
  2. 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.
  3. Transfer broccoli mixture to casserole dish and roast 10-12 minutes until broccoli is tender. Serve warm.

Per serving:

Calories330
Total Fat 8.5  g
Saturated Fat1.5  g
Trans Fat0.0 g
Polyunsaturated Fat2.0 g
Monounsaturated Fat3.5 g
Cholesterol94 mg
Sodium581 mg
Carbohydrates29 g
Fiber7 g
Sugars3 g
Protein37 g


Dietary Exchanges:  1  1/2 starch, 1 vegetable, 4 lean meat


Leftover ingredients?  Use them in these recipes!
Dijon Mustard
Asian Marinated Vegetable Salad with Citrus Vinaigrette
Chicken and Green Bean Salad
Easy Chicken Salad
Meatloaf with Black-Eyed Peas
Spicy Asian Salad Cups
Creamy Cesar Salad Dressing
Red Wine Vinaigrette

Nuts
Apple and Walnut Chicken Salad with Green Salad
Asian Marinated Vegetable Salad with Citrus Vinaigrette
Chicken and Green Bean Salad
One-Pot Tuna Casserole with Green Beans & Almonds
Easy Chicken Salad
Simple Chicken or Shrimp Stir Fry
Spicy Asian Salad Cups
Szechuan Chicken Stir Fry
Pork Tenderloin & Spinach with Parmesan

Broccoli
Asian Marinated Vegetable Salad with Citrus Vinaigrette
Pork Chops with Balsamic-Peach Glaze, Roasted Sweet Potatoes and Broccoli
Thai Chicken Broccoli Salad with Peanut Dressing


Recipe copyright © 2014 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart ® Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.



Related Recipes

Lemon Chicken and Cinnamon Glazed Root Vegetables Lemon Chicken and Cinnamon Glazed Root Vegetables
Watch Video
Baked Chicken Strips with Microwave Green BeansBaked Chicken Strips with Microwave Green Beans
Watch Video
Easy Chicken and Squash horizEasy Oven Baked Chicken Breasts with Microwave Steamed Squash
Watch Video
Oven-Fried Chicken with Roasted Potato Wedges Oven Fried Chicken with Roasted Potato Wedges
Watch Video

Related Lessons

Cutting Broccoli
Watch Video
Cutting Chicken
Watch Video
Chopping or Mincing Garlic
Watch Video
Trimming Chicken
Watch Video

Sponsors

Sponsors