Kim: Wow! What a easily-prepared recipe yielding so much flavor! This simple and economic dish is also a healthy alternative, being low in fat and sodium and worth only 3 Weight Watcher points.
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| Recipes |
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| Servings |
4 |
8 |
12 |
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| Ingredients | ||||||
| Boneless, skinless chicken breast |
1 lb. |
2 lbs. |
3 lbs. |
4 lbs. |
5 lbs. |
6 lbs. |
| Dijon mustard |
1 T. |
2 T. |
3 T. |
1/4 C. |
1/4 C. + 1 T. |
1/4 C. + 2 T. |
| Lemon juice |
2 t. |
1 T. + 1 t. |
2 T. |
2 T. + 2 t. |
3 T. + 1 t. |
1/4 C. |
| Black pepper |
1/8 t. |
1/4 t. |
3/8 t. |
1/2 t. |
1/2 t. + 1/8 t. |
3/4 t. |
| Garlic clove, crushed* |
1 |
2 |
3 |
4 |
5 |
6 |
Assembly Directions:
Rinse chicken. Place chicken breasts in a gallon freezer bag. Stir together remaining ingredients in a bowl. Spoon mixture over chicken and seal bag, removing as much air as possible. Squeeze chicken and Dijon sauce around until chicken is evenly coated.
Freezing Directions:
Seal, label and freeze.
Serving Directions:
Thaw in refrigerator. Pour off marinade from chicken and discard. Arrange chicken in a single layer in desired baking dish. Bake at 375 degrees uncovered 25 minutes, or until chicken is tender and juices run clear.
Microwave:
Prepare as directed above for serving. Arrange chicken as instructed above, placing thicker portions toward the outside edge of the baking dish. Cover with wax paper and cook on high for 3 to 4 minutes. Give dish a 1/2 turn if microwave doesn’t have a turntable. Re-cover and cook on high an additional 3 to 4 minutes, or until chicken is tender and juices run clear.
Comments:
*= may substitute 1/2 t. bottled, minced garlic for each garlic clove.
Nutritional Information:
Per Serving: 139 Calories; 3g Fat (21.1% calories from fat); 25g Protein; 1g Carbohydrate; trace Dietary Fiber; 69mg Cholesterol; 107mg Sodium.
Exchanges: 3-1/2 Lean Meat.
Carol Santee
Carol is the co-author of the Big Book of Freezer Cooking and the author of 30 Day Gourmet’s Slow Cooker Freezer Favorites, Freezer Lunches To Go and Healthy Freezer Cooking eBooks. She is a computer information specialist and works for a computer software company.
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