Thursday, April 1, 2010

Dijon Crusted Chicken, Southwest Corn and Tomatoes, and Green Beans in Creamy Dill Sauce

It's been awhile since I updated, I know! In the meantime, there have been several recipes I have tried with good results for everyone! This one in particular was a hit with the kids. I was also quite surprised at how well it turned out. If you are trying to eat light, yet get a hankering for Fried Chicken, this chicken recipe will hit the spot without the guilt.

So, okay, yes yes it involved frying a bit. That's not always a bad thing. Deep frying is bad, yes. But some oils have good fat in them. I have a hard time believing it, you know. That certain kinds of fat actually help your body stay thin. But it is true. Our body needs fat to be healthy and then trick is picking the right kinds ---- and not eating fat overall in excess.

The original recipe calls for olive oil but it has a high temperature tolerance. So I use canola. It's almost as good as olive oil health wise, and some say it's better.

As for the green beans: I am not a fan of dill. But, my husband liked it a lot and I didn't think it was half bad, despite my aversion to dill.

Dinner Tonight is:

Dijon Crusted Chicken
Southwest Corn and Tomatoes

Green Beans in Creamy Dill Sauce


Dijon Crusted Chicken
serves 4
(1 chicken breast half = 169 calories, 5 grams fat, 380 mg sodium)


  • 1/2 cup dry bread crumbs
  • 2 tablespoons grated Parmesan Cheese
  • 2 tspns Italian Seasoning
  • 1/2 tspn dried thyme
  • 1/4 tspn pepper
  • 4 boneless chicken breast halves (4 oz each) (I use tenders)
  • 4 tablespoons Dijon mustard
  • 2 tspns olive oil (or canola)
  • 1 tspn margarine

Place first 5 ingredients in shallow bowl and mix together. Brush chicken with mustard; roll in crumb mixture.

In large skillet, cook chicken in oil and margarine over medium heat 5-6 minutes each side.

Southwest Corn and Tomatoes
(6 servings)

This dish is gluten free!!

(2/3 cup = 130 calories, 5 grams fat, 205 mg sodium)


  • 1 pkg (16 oz) frozen sweet corn, thawed
  • 5 plum tomatoes, seeded and coarsely chopped
  • 1 medium onion, chopped
  • 2 jalapeno peppers, seeded and chopped
  • 3 garlic cloves, minced
  • 2 tablespoons olive oil
  • 1/4 cup minced cilantro
  • 1/2 tspn kosher salt

In large bowl, combine the corn, tomatoes, onion, jalapenos, and garlic. Drizzle with oil; toss to coat. Transfer to a baking pan coated with cooking spray.

Bake at 425 degrees for 20 minutes or until onion is tender, stirring twice. Spoon into a bowl. Stir in cilantro and salt. Serve warm.

Green Beans in Creamy Dill Sauce
(5 servings)
2/3 cup with 5 teaspoons sauce = 59 calories, 2 grams fat, 283 mg sodium


  • 1 pkg (15 oz) frozen cut green beans
  • 2 tablespoons chopped onion
  • 1 1/2 teaspoons butter
  • 1 1/2 teaspooons flour
  • 1/3 cup reduced sodium chicken broth
  • 1 1/2 teaspoons white vinegar
  • 1/4 teaspoons kosher salt
  • 1/8 teaspoon dill weed
  • dash pepper
  • 1/4 cup reduced fat sour cream

Cook beans according to package directions.

Meanwhile in skillet, saute onion in butter until tender. Stir in flour until blended; gradually add broth.

Stir in vinegar, salt, dill, and pepper. Bring to boil; cook and stir for 1-2 minutes until thickened. Reduce heat. Stir in sour cream; heat thoroughly but do not boil. Drain beans and serve with sauce.