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Ingredients

Crunchy Chicken

Oven-Roasted Broccoli

Video

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Directions

Crunchy Chicken

  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. 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.

Nutritional Info

Nutritional Analysis
Per serving
Calories Per Serving
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
Carbohydrates
29 g
Fiber
7 g
Sugars
3 g
Protein
37 g
Dietary Exchanges

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

Price Per Serving

$3.37

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