Kid-Friendly
Pretzel-Crusted Chicken with Easy Cheese Sauce
Broccoli and Rice Pilaf
Ingredients
- 1 large egg
- ½ Tbsp Dijon mustard
- ¾ cup crushed whole wheat pretzels
- ½ tsp dried thyme
- ¾ lb chicken tenderloins (or boneless, skinless chicken breasts, cut into strips)
- 2 Tbsp olive oil
- 1 Tbsp butter
- 1 Tbsp whole wheat flour
- 1 cup 2% reduced-fat milk
- ¾ cup shredded Cheddar cheese
Instructions
- Preheat oven to 350°F.
- Whisk egg and mustard in a shallow dish; stir together pretzels and thyme in a separate shallow dish.
- Dip chicken in egg mixture, letting excess drip off; dredge in pretzel mixture to coat.
- Heat oil in a large nonstick skillet over medium heat. Add chicken, and cook 2 to 3 minutes per side or until browned.
- Remove from skillet; place on a baking sheet. Bake 10 minutes or until chicken is done.
- Meanwhile, melt butter in a saucepan over medium heat; whisk in flour, and cook 2 minutes, whisking constantly.
- Gradually whisk in milk, and cook 6 to 8 minutes or until thickened and bubbly; stir in cheese until melted.
- Serve sauce over chicken.
Side Dish Ingredients
- 1 Tbsp butter
- ¼ cup finely chopped sweet onion
- ¾ cup brown rice
- 1½ cups low-sodium chicken broth
- 1½ cups chopped broccoli
Side Dish Instructions
- Melt butter in a saucepan over medium heat. Add onion; cook, stirring often, 3 minutes.
- Add rice; cook 1 minute. Add broth; bring to a boil over medium-high heat.
- Cover, reduce heat, and simmer 30 to 40 minutes or until rice is tender.
- Add broccoli during last 5 minutes of cooking. Season to taste.
Clean Eating Meal Plan
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