Chicken Dijon (with a Side of Asian Broccoli) ("Lean & Lively")
Recipe: Chicken Dijon (with a Side of Asian Broccoli) ("Lean & Lively")
This is a take-off of a famous, old, traditional menu. I've just skimmed all the fat out of it. I hope I didn't take away all the fun or the flavor in the process. Think of this as sort of an old Vietnamese recipe--a marriage of the times when the French ruled Vietnam and their cuisines became intertwined. The side is really a healthy, simple and different dish. It also introduces your children or maybe your significant other to bok choy if they have not had it before!
4 boneless chicken breast halves (Remember, a full breast is both halves. You?re only having one side, up to 7 oz each.)
Garlic powder to taste
1/2 cup water
4 heaping tsp Dijon mustard
For Asian Broccoli:
2 cups broccoli cut into small florets
1/2 cup bok choy cut into one-inch pieces. (If you can, use baby bok choy, but otherwise you can use the regular size. Just make sure you are using clean parts. Bok choy is like a leek that way. You have to rinse it well and take off the outer leaves.)
2 Tbl soy sauce (Lite or regular)
2 to 3 tsp hot chili sauce
1 tsp sesame oil
1/4 cup chicken broth
Olive oil spray
Wash and dry your chicken breast halves. Sprinkle garlic powder liberally across the top. Place in your 9 by 9-inch ovenproof pan. Pour a half cup of water into the bottom of the pan. Place a heaping teaspoon of Dijon mustard on the top of each breast and spread it with your finger or a knife.
Bake chicken at 350 degrees for 30 to 40 minutes or until no pink shows when you cut a small slice in the thickest portion of one of the breasts.
While the chicken cooks, you can read a book, read a story to your child or play a game until there are 10 minutes left on the chicken timer.
Then start your Asian Broccoli.
Spray a medium-sized sauté pan with olive oil spray and add the broccoli. Sauté the broccoli until it's half cooked. A few minutes will do it. Turn the pieces often. Then add all the rest of the ingredients. Bring liquid to a simmer with the temperature on Medium. Continue to cook the whole mixture until the broccoli is now slightly crisp but ready to eat. The bok choy needs little more than heating, so it will be done too. The soy sauce, chili sauce and sesame oil will have blended into the sauce so this dish will not be spicy. You have your "sauce" now for the meal.
When you take out the chicken, you'll notice the mustard formed a sort of "crust." This is good. Roasted mustard has a nice tang to it. Place the broccoli along side and use the liquid in the pan as a sauce around the dish. If you want your broccoli to have more zip, put a few more dashes of hot chili sauce on it and it will "sing" with flavor.
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