Panko-Crusted Maple-Mustard Chicken
Rosemary-Roasted Baby Vegetables
Ingredients
- 2 Tbsp Dijon mustard
- 1 tsp maple syrup
- 1 tsp lemon juice
- 1 tsp bottled minced garlic
- 2 (6-oz) boneless, skinless chicken breasts
- ½ cup whole wheat panko breadcrumbs
- ½ Tbsp olive oil
Instructions
- Preheat oven to 450°F. Place a rimmed baking sheet in oven while preheating.
- Combine mustard, syrup, lemon juice, and garlic in a bowl. Add chicken; turn to coat.
- Combine panko and oil in a shallow dish. Remove pan from oven; coat with cooking spray. Dredge chicken in panko mixture, pressing to adhere. Place on prepared pan.
- Bake 20 minutes or until done, turning once.
Side Dish Ingredients
- ⅓ lb baby carrots with tops
- ½ lb fingerling potato medley
- 1 Tbsp olive oil
- 1 tsp fresh rosemary (or use ½ tsp dried)
- 1 tsp bottled minced garlic
- ⅛ tsp kosher salt
Side Dish Instructions
- Preheat oven to 450°F. Cut any large carrots in half lengthwise. Quarter any large potatoes. Toss together all ingredients on a greased rimmed baking sheet.
- Bake 20 minutes or until vegetables are browned and tender, stirring occasionally.
Nutritional Information
| Main | Side | Total | |
| Servings | 2 | 2 | |
| Calories |
328
|
170
|
498
|
| Fat (g) | 8 | 7 | 15 |
| Sat. Fat (g) | 1 | 1 | 2 |
| Protein (g) | 41 | 3 | 44 |
| Carb (g) | 16 | 25 | 41 |
| Fiber (g) | 2 | 4 | 6 |
| Sodium (mg) | 460 | 193 | 653 |
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