Dijon Chicken with Broccoli and Noodles

  • Serves: 5; 2 1/2 ounces chicken, 1/2 cup sauce, and 1 cup broccoli and noodle mixture per serving


Description

A rich-tasting, creamy mustard sauce blankets savory chicken tenders and a mixture of broccoli and noodles—everything you need for an all-in-one meal.

Ingredients

6 ounces dried whole-wheat noodles (about 5 cups)
2 1/2 cups chopped broccoli florets
3 tablespoons all-purpose flour
1 teaspoon smoked paprika
1/8 teaspoon cayenne
1 pound chicken tenders, all visible fat discarded
2 teaspoons olive oil and 1 teaspoon olive oil, divided use
8 ounces button mushrooms, sliced
1 cup chopped onion
2 medium garlic cloves, minced
16 ounces fat-free plain Greek yogurt
3 tablespoons Dijon mustard (lowest sodium available)

Cooking Instructions

Prepare the pasta using the package directions, omitting the salt and oil. Three minutes before the end of cooking time, add the broccoli, stirring occasionally. Drain well in a colander. Set aside.

Meanwhile, in a medium dish, stir together the flour, paprika, and cayenne. Dip one piece of chicken at a time in the flour mixture, turning to coat and shaking off any excess.

In a large nonstick skillet, heat 2 teaspoons oil over medium-high heat, swirling to coat the bottom. Cook the chicken for 4 minutes. Turn over and cook for 2 to 4 minutes, or until no longer pink in the center. Transfer to a large plate. Cover loosely with aluminum foil to keep warm.

Reduce the heat to medium. In the same skillet, heat the remaining 1 teaspoon oil, swirling to coat the bottom. Add the mushrooms, onion, and garlic, scraping to dislodge any browned bits. Cook for 2 to 3 minutes, or until the onion begins to soften, stirring frequently. Remove from the heat.

Stir in the yogurt and mustard. Stir in the chicken. Serve over the pasta.

Cook's Tip

Thicker and richer tasting than traditional yogurt, Greek yogurt is an excellent source of calcium, and a half-cup provides about the same amount of protein as 2 ounces of cooked meat.


Nutritional Analysis
Per serving
Calories Per Serving
358
Total Fat
5.5 g
Saturated Fat
1.0 g
Trans Fat
0.0 g
Polyunsaturated Fat
1.0 g
Monounsaturated Fat
2.5 g
Cholesterol
53 mg
Sodium
297 mg
Carbohydrates
42 g
Fiber
7 g
Sugar
8 g
Protein
38 g

Dietary Exchanges


2 starch, 2 vegetable, 4 very lean meat



This recipe is brought to you by the American Heart Association’s Patient Education program. Recipe copyright © 2010 by the American Heart Association. Look for other delicious recipes in American Heart Association cookbooks, available from booksellers everywhere, and at www.heart.org/recipes.

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