This is a great, filling meal that is low fat!
The chicken has about 230 calories per serving and 7 grams of fat, and the carrots have 67 calories and 2 grams of fat.
INGREDIENTS FOR CHICKEN:
3 TBL Dijon mustard
1 tsp white-wine vinegar
1/2 tsp salt
1/2 tsp pepper
6 (5 oz) skinless boneless chicken breast halves
1 1/2 English muffins (I used whole wheat)
3/4 cup finely grated parmigiano-reggiano cheese
1 TBL butter, melted
parchment paper
DIRECTIONS:
Preheat oven to 450 and line a baking sheet with parchment paper. Whisk together mustard, vinegar, salt and 1/4 tsp pepper in a large bowl and add the chicken breast halves, tossing to coat well (you could also marinate chicken up to 2 hours). Pulse English muffins in a food processor until finely ground. Add cheese, butter and remaining 1/4 tsp of pepper and pulse until well combined. Transfer to a shallow soup plate or pie plate. Dredge chicken, 1 piece at a time, in crumbs- coating completely and pressing gently to help crumbs adhere, then transfer to the baking sheet. Bake in the middle of the oven until golden brown and cooked through, 15-20 minutes.
INGREDIENTS FOR CARROTS:
1 1/2 TBL packed brown sugar
1 TBL butter
1/2 cup low sodium, fat-free chicken broth
1/2 cup water
1/2 tsp salt
1 1/4 lb carrots (I used baby carrots)
1 tsp fresh lemon juice
2 tsp minced fresh parsley (optional)
DIRECTIONS:
Bring brown sugar, butter, broth, water and salt to a boil in a 10-inch heavy skillet, stirring until sugar is dissolved. Add carrots and simmer covered, until just tender, 4-5 minutes. Transfer carrots with a slotted spoon to a bowl and boil liquid until reduced to a glaze. Return carrots to the skillet and cook over low heat, stirring, until heated through and coated with glaze. Stir in lemon juice and parsley and season with salt and pepper.
