Thursday, March 15, 2012

Rosemary Dijon Chicken

Even though this recipe doesn't fall in the "quick" category, it certainly doesn't get much easier than this!

Serves - 6  /  Serving Size - 3 oz
Preparation Time: 5 minutes
Chill Time: 2-3 hours
Cooking Time: approx. 50 minutes

1-1/2 pounds boneless skinless chicken breasts
salt and pepper to taste (optional)
2 Tblspn Dijon mustard
1/4 cup white balsamic vinegar [had dark balsamic]
1 Tblspn dried rosemary leaves

1.  Season the chicken with salt and pepper (if using) and place in a 2-quart oblong baking dish.  Spread the mustard over the chicken.  Pour the vinegar over the chicken and sprinkle with the rosemary.  Cover and refrigerate for 2-3 hours.

2.  Preheat oven 350ºF.  Bake the chicken, covered for 20 minutes.  Uncover and bake another 30 minutes or until the chicken is tender and lightly browned.

Exchanges:  3 very lean meat
Calories - 144                          Sodium - 179mg
   Calories from Fat - 17          Total Carbs - 4g
Total Fat - 2g                              Dietary Fiber - 0g
   Saturated Fat - 0g                     Sugar - 3g
Cholesterol - 66mg                  Protein - 26g

Source: Holly Clegg's Trim & Terrific Diabetic Cooking


  • Even though I didn't have white balsamic vinegar, I really liked the coloring the dark balsamic gave the chicken.
  • After 20 minutes, go ahead and check the chicken.  Mine still had another 15 minutes when I decided to check and it's a good thing I did.  Even the thickest piece was already done.
  • The comment with this recipe says "these few ingredients infuse the chicken with such tremendous flavor, you'll find yourself making this recipe again and again."  My taste buds agree!

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