Crunchy Chicken with Oven-Roasted Broccoli

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Crunchy Chicken with Oven-Roasted Broccoli

Simple Cooking with Heart helps you satisfy your craving for something crunchy with this baked chicken recipe. Serve with oven roasted broccoli, sprinkled with chopped nuts.

Ingredients

Servings  4  

For the Crunchy Chicken:

  • 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 tablespoon Dijon mustard
  • 2 cup whole-grain cereal flakes (crushed)
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper

For the Oven-Roasted Broccoli:

  • 1 pound fresh broccoli crowns (rinsed, trimmed)
  • 1 1/2 teaspoon minced garlic OR
  • 2 teaspoon jarred, minced garlic
  • 2 teaspoon low-sodium soy sauce
  • 1/4 teaspoon black pepper
  • 1 teaspoon extra virgin olive oil
  • 3 Tbsp chopped, unsalted, uncoiled nuts (almonds, pecans or walnuts suggested – whatever is on sale will work)

Directions

Tip: Click on step to mark as complete.

For the Crunchy Chicken:

  1. Heat oven to 400 degrees 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.

For the Oven-Roasted Broccoli:

  1. Heat oven to 400 degrees 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.

Nutrition Facts

Crunchy Chicken with Oven-Roasted Broccoli

CaloriesCalories

330 Per Serving

ProteinProtein

37g Per Serving

FiberFiber

7g Per Serving

Cost Per ServingCost Per Serving

$3.37

Nutrition Facts

Calories 330
Total Fat 8.5 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 3.5 g
Cholesterol 94 mg
Sodium 581 mg
Total Carbohydrate 29 g
Dietary Fiber 7 g
Sugars 3 g
Protein 37 g

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

Copyright © 2018 American Heart Association, Healthy For Good™

Simple Cooking with Heart helps you satisfy your craving for something crunchy with this baked chicken recipe. Serve with oven roasted broccoli, sprinkled with chopped nuts.

Nutrition Facts

Crunchy Chicken with Oven-Roasted Broccoli

CaloriesCalories

330 Per Serving

ProteinProtein

37g Per Serving

FiberFiber

7g Per Serving

Cost Per ServingCost Per Serving

$3.37
×
Calories 330
Total Fat 8.5 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 3.5 g
Cholesterol 94 mg
Sodium 581 mg
Total Carbohydrate 29 g
Dietary Fiber 7 g
Sugars 3 g
Protein 37 g

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

Ingredients

Servings  4  

For the Crunchy Chicken:

  • 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 tablespoon Dijon mustard
  • 2 cup whole-grain cereal flakes (crushed)
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper

For the Oven-Roasted Broccoli:

  • 1 pound fresh broccoli crowns (rinsed, trimmed)
  • 1 1/2 teaspoon minced garlic OR
  • 2 teaspoon jarred, minced garlic
  • 2 teaspoon low-sodium soy sauce
  • 1/4 teaspoon black pepper
  • 1 teaspoon extra virgin olive oil
  • 3 Tbsp chopped, unsalted, uncoiled nuts (almonds, pecans or walnuts suggested – whatever is on sale will work)

Directions

Tip: Click on step to mark as complete.

For the Crunchy Chicken:

  1. Heat oven to 400 degrees 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.

For the Oven-Roasted Broccoli:

  1. Heat oven to 400 degrees 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.
Sodium-Smart Recipes

Sodium-Smart Recipes

This digest-sized booklet contains 28 recipes and photographs. It also contains information on how sodium affects overall health, a reference guide for sodium-free flavorings and provides American Heart Association's dietary recommendations.

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Copyright © 2018 American Heart Association, Healthy For Good™


American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

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