Because most of the fat in chicken is in the skin, removing it — and its 16 grams of fat — makes chicken a lean choice. The parsley, lemon and garlic topping does the job the skin usually performs, keeping the breasts moist and juicy. Serve with rice pilaf and Honey Acorn Squash. Pop the squash into the oven 15 minutes before adding the chicken.
- Portion size 4
- 4 chicken breasts
- 2 tbsp (30 mL) Dijon mustard
- 1/4 tsp (1 mL) salt
- 1/4 tsp (1 mL) pepper
- 1/2 cup (125 mL) chopped fresh parsley
- 1 tbsp (15 mL) grated lemon rind
- 2 cloves garlic, minced
- 2 tsp (10 mL) canola oil
- 1 pinch cayenne pepper
Remove skin from chicken and discard. Brush mustard all over chicken. Place on rimmed baking sheet; sprinkle with salt and pepper.
In small bowl, stir together parsley, lemon rind, garlic, oil and cayenne; press onto chicken. (Make-ahead: Cover and refrigerate for up to 8 hours.) Roast in 375°F (190°C) oven until crusty, golden around edges and no longer pink inside, about 30 minutes.
Additional information :
Side Dish Savvy - Honey Acorn Squash:
Cut 2 acorn squash (2 lb/1 kg total) in half; scrape out seeds. Arrange, cut side down, on rimmed baking sheet. Roast in 375°F (190°C) oven for 30 minutes. Turn cut side up. In each cavity, place 1 tsp (5 mL) each butter and liquid honey; roast until tender and golden, about 15 minutes.
Makes 4 servings.
Per serving: about 125 cal, 1 g pro, 4 g total fat (2 g sat. fat), 24 g carb, 4 g fibre, 10 mg chol, 44 mg sodium. % RDI: 5% calcium, 9% iron, 9% vit A, 23% vit C, 11% folate
Source: Canadian Living Magazine