Nothing fancy; just healthy, fast and nutritious.
But!...there will probably be ice cream on the weekend.
I love the weekend!
So here is how we did it!
Major Equipment recommended: baking sheet, metal baking rack, food processor
Preheat your oven to 400 degrees Fahrenheit.
This recipe yields 4 servings.
Ingredients for Chicken Breasts
4 skinless boneless chicken breast, 6 oz each
1/4 cup Dijon Mustard
2 Tbsp Greek Yogurt, nonfat
2 tsp extra virgin olive oil
2 tsp Worcestershire Sauce
1 tsp Dill, dried
salt and pepper
1 Tbsp fresh Basil, divided
1/4 cup Raw Mixed Nuts, ground in food processor
1/4 cup Whole Wheat Panko Crumbs, if you are doing gluten free omit the wheat bread crumbs and increase the mixed nuts to 1/2 cup
1/4 tsp kosher salt and cracked fresh pepper
1. In a gallon size ziploc bag or a shallow pan, mix Dijon mustard, greek yogurt, extra virgin olive oil, Worcestershire sauce, and dill.
2. Add chicken breasts and marinate for at least 20 minutes, longer if you happen to plan ahead.
3. While the chicken is marinating, add the raw nuts to a food processor (you can hand chop with a knife if you prefer)
Pulse on high until the nuts are coarsely ground.
4. In a bowl mix ground raw nuts, whole wheat panko crumbs, and 1/2 tbsp fresh basil, finely chopped.
5. Line a baking sheet with a piece of parchment paper if you have it. It makes clean up easier. Place the baking rack on the baking sheet.
6. Take each chicken breast out and lay it on the baking sheet, sprinkle lightly with kosher salt and cracked black pepper. Remember, there is salt and pepper in your ground nut coating too!
7. Next, divide the ground nut coating evenly to coat each piece of chicken.
8. Bake at 400 degrees for 16 minutes. Take out of the oven and let it rest for about 2-3 minutes. This will let all the juices disperse in the chicken breast and keep in moisture.
Sprinkle the remaining fresh basil over the chicken breasts. Serve over Cauliflower Mash
Simple, healthy and delicious!
Nutrition Information for Chicken:
295 calories
9.5 g fat
43.6 g protein
5 g carbohydrates
The Cauliflower Mash
Here is how it's done:
Yield 4 servings
Basic equipment needed: Steamer basket, large sauce pan with lid, and a food processor or potato masher
Ingredients
1 large head of fresh cauliflower, 6-8 inches diameter
1/2 cup greek yogurt, nonfat
1 tbsp butter, unsalted
1 tbsp mayonnaise
1. Break apart your cauliflower while it is still wrapped by hitting the core on your counter, this can relieve a little of the days aggression. It will break away from the core into pieces. A little trick I learned from my Mom.
2. Add the cauliflower to a steamer basket over a sauce pan of water, cover with a tight fitting lid.
3. Set the pan over high heat and steam the cauliflower for about 20 minutes. You want it good and soft for mashing.
Tip: If you don't have a steamer basket, pan steam the cauliflower by putting it into a large saucepan and filling with just enough liquid, like water or chicken stock, to come about 1/2 way up the pan. Your not boiling, your pan steaming! Cover tightly with a lid, place over moderate high heat. Just as it begins to boil and create a good amount of steam, turn the burner down to low heat and steam for 20 minutes.
4. Once it is steamed, make sure it is drained well and remove from pan and place into the food processor. Add your butter, mayonnaise, and Greek yogurt. Blend on high until it looks like mashed potatoes.
5. Add kosher salt and cracked black pepper to taste. Serve with Ground Nut Coated Chicken.
This was a husband approved meal. That says it all!
Cauliflower Nutrition:
per serving
91 calories
3g fat
12 g carbohydrates
7 g protein
Today's Workout!
Luke the Goldendoodle says Hi!
It's his rest day too!
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