BAKED PISTACHIO CHICKEN
Serve with sauteed Swiss chard and cooked brown rice.
(Number of Powerfoods: 4; with rice and greens: 6)
1 TABLESPOON DIJON MUSTARD
2 TABLESPOONS EXTRA-VIRGIN OLIVE OIL
2 TABLESPOONS HONEY
SALT AND PEPPER
1 CUP CHOPPED PISTACHIOS
½ CUP WHOLE GRAIN BREAD CRUMBS
2 BONELESS, SKINLESS CHICKEN BREAST HALVES1. Preheat the oven to 50 0°F. Coat a baking sheet with cooking spray.
2. Mix the mustard, oil, and honey in a shallow bowl; season with salt and pepper. Mix the pistachio
s and bread crumbs on a plate.
3. Place the chicken breasts between 2 sheets of wax paper and pound with a meat mallet to ½-inch
thick. Dip the chicken in the mustard mixture to coat and then in the crumbs. Place the chicken on the
baking sheet.
4. Put the baking sheet in the preheated oven. Turn the heat down to 375°F. Bake for about 20
minutes, until the chicken is no longer pink when tested with a knife.
Makes 4 servings.
Per serving (for chicken): 380 calories, 22 g protein, 25 g carbohydrates, 23 g fat (3 g saturated),
135 mg sodium, 4 g fiber