Featured Recipe: Pecan Crusted Honey Mustard Chicken with Rosemary Garlic Cannellini Beans


Copyright Linda Gassenheimer

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 broiled for 2 minutes to warm through and 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.

Recipes

PECAN CRUSTED HONEY MUSTARD CHICKEN

Recipe by Linda Gassenheimer

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 about 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 honey mustard on top.  Broil 1 minute. Remove from broiler and sprinkle pecans over chicken and serve.  Makes 2 servings.

 

GARLIC CANNELLINI BEANS

Recipe buy Linda Gassenheimer

1 cup canned cannellini beans, rinsed and drained

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. Makes 2 servings.

Nutrition Information

PECAN CRUSTED HONEY MUSTARD CHICKEN:Per serving: 352 calories (26 percent from fat), 10.3 g fat (1.0 g saturated, 3.9 g monounsaturated), 88 mg cholesterol, 36.7 g protein, 19.0 g carbohydrates, 0.7 g fiber, 219 mg sodium. GARLIC CANNELLINI BEANS: Per serving: 163 calories (3 percent from fat), 0.6 g fat (0.2 g saturated, 0.1 g monounsaturated), no cholesterol, 10 g protein, 30.6 g carbohydrates, 6.9 g fiber, 79 mg sodium.

Shopping List

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.

Helpful Hints

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

Countdown:

  • Preheat broiler.
  • Make chicken.
  • While chicken broils, make beans.