Chicken: Mustard-Rosemary Chicken

posted by Pat T 08-01-100 8:36 AM

Colorado Springs Gazette
Mustard-Rosemary Chicken
Serves 2

2 tablespoons Dijon mustard
2 tablespoons lemon juice
1-2 cloves garlic, minced
1 1/2 teaspoons dried rosemary
Freshly ground pepper, to taste
2 chicken breast halves, skin removed

Preheat oven to 375 degrees F.

Combine all ingredients except chicken in flat baking dish. Add chicken, turning to coat with mixture. Cover and marinate at least one hour or overnight in refrigerator.

To bake, cover and cook at 375 degrees about 45 minutes. To microwave, cover with wax paper and cook on high 10-13 minutes, rotating dish halfway through; let stand 2-3 minutes before serving. To grill, shake off extra marinade and cook over medium-high flame for about 30 minutes.

To check for doneness, pierce thickest part with fork. If juice comes out clear, chicken is done.

Source: "Cooking Solo," American Institute for Cancer Research.

Nutrition data, per serving: Calories 179 (30 percent from fat); fat 6 g (sat 0.9 g, mono 3.1 g, poly 1.3 g); protein 27 g; carbohydrates 3 g; fiber 0.26 g; cholesterol 73 mg; sodium 455 mg; calcium 33 mg.

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