Quick Fix for 2

Honey-mustard chicken with crunch

July 30, 2013 

Sweet and tangy honey mustard forms a thick glaze over broiled chicken breasts for this 10-minute dinner. Broken pecan pieces add flavor and crunch.

By flattening the chicken to about 1/4-inch thick, the cooking time is cut in half. You can shorten the cooking time even more by using cooked boneless, skinless chicken breasts. They only need to go under the broiler for two minutes to warm through; then add the honey mustard glaze for one minute.

Cannellini beans are large, white Italian kidney beans and can be found, canned, in most supermarkets.

Helpful Hints

White navy beans or black beans can be substituted for cannellini beans.

Countdown

Preheat broiler.

Make chicken.

While chicken broils, make beans.

Shopping List

Here are the ingredients you’ll need.

To buy: 3/4 pound boneless, skinless chicken breast, 1 small package broken unsalted pecans, 1 small jar honey mustard and 1 small can cannellini beans.

Staples: Garlic, vegetable oil spray, dried rosemary, fat-free, low-salt chicken broth, salt and black peppercorns.

The Miami Herald

Pecan-Crusted Honey Mustard Chicken Vegetable oil spray 3/4 pound boneless, skinless chicken breast Salt and freshly ground black pepper 1/4 cup honey mustard 2 tablespoons chopped unsalted pecans

PREHEAT broiler and line a baking tray with foil and spray with vegetable oil spray. Place chicken between 2 pieces of plastic wrap and flatten with the bottom of a heavy pan or meat bat to a thickness of 1/4-to- 1/2-inch thick. Place on foil. Broil 5 inches from heat for 3 minutes. Turn chicken over, add salt and pepper to taste and broil 3 minutes. Remove from broiler and spoon on honey mustard. Broil 1 minute. Remove from broiler and sprinkle pecans on top and serve. Yield: 2 servings.

Per serving: 354 calories (28 percent from fat), 10.9 g fat (1.6 g saturated, 5.2 g monounsaturated), 108 mg cholesterol, 37.1 g protein, 36.3 g carbohydrates, 0.9 g fiber, 285 mg sodium. Garlic Cannellini Beans 1 cup canned rinsed and drained cannellini beans 1/4 cup fat-free, low salt chicken broth 2 garlic cloves, crushed 2 teaspoons dried rosemary Salt and freshly ground black pepper

PLACE beans in sauce pan with chicken broth, crushed garlic and rosemary. Simmer 3 minutes to warm through. Add salt and pepper to taste. Or, place ingredients in a microwave-safe bowl and microwave on high 2 minutes. Stir well. Yield: 2 servings.

Per serving: 166 calories (6 percent from fat), 1.1 g fat (0.4 g saturated, 0.1 g monounsaturated), no cholesterol, 10.4 g protein, 30.8 g carbohydrates, 7.9 g fiber, 77 mg sodium.

Gassenheimer: DinnerInMinutes.com

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