Friday, June 24, 2011

Dijon Crusted Chicken with Cauliflower Mashed Potatos

1/3 cup dry bread crumbs
1 tablespoon grated Parmesan cheese
1 teaspoon Italian seasoning
1/2 teaspoon dried thyme
1/4 teaspoon salt
1/4 teaspoon pepper
4 boneless skinless chicken breast halves (4 ounces each)
2 tablespoons Dijon mustard
1 teaspoon olive oil
1 teaspoon reduced-fat margarine

1.Place the first six ingredients in a shallow bowl. Brush chicken with mustard; roll in crumb mixture.
2.In a large nonstick skillet, cook chicken in oil and margarine over medium heat for 5-6 minutes on each side or until a meat thermometer reads 170°. 

Chicken Nutrition Facts: 1 chicken breast half equals 169 calories, 5 g fat (1 g saturated fat), 63 mg cholesterol, 380 mg sodium, 6 g carbohydrate, trace fiber, 24 g protein. Diabetic Exchanges: 3 lean meat, 1/2 starch, 1/2 fat.


3-1/2 to 4 pounds medium potatoes, peeled and quartered
1 large head cauliflower, broken into florets
1/3 cup milk
1/3 cup butter, melted
1-1/4 teaspoons salt
1/2 teaspoon pepper
1/3 cup reduced fat cheddar cheese

1.Place potatoes in a Dutch oven and cover with water. Bring to a boil. Reduce heat; cover and cook for 15-20 minutes or until tender.
2.Meanwhile, place cauliflower in a steamer basket; place in a large saucepan over 1 in. of water. Bring to a boil; cover and steam for 8-12 minutes or until very tender. Drain; cool slightly. Place in a blender; add the milk, butter, salt and pepper. Cover and process until smooth.

3.Drain potatoes and mash. Add cauliflower mixture and mix well. Transfer to a large serving bowl. 

4. Sprinkle with cheese

Yield: 12 servings.

Potatos Nutrition Facts: 3/4 cup equals 143 calories, 5 g fat (3 g saturated fat), 14 mg cholesterol, 308 mg sodium, 22 g carbohydrate, 3 g fiber, 3 g protein. Diabetic Exchanges: 1 starch, 1 vegetable, 1 fat.


  1. That chicken looks great, can't wait to try it!


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