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:

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


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

Nuts
Easy Chicken Salad
Simple Chicken or Shrimp Stir Fry
Spicy Asian Salad Cups
Szechuan Chicken Stir Fry
Pork Tenderloin & Spinach with Parmesan


Recipe copyright © 2011 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.