Tag: main dish

  • Light And Fluffy Spinach And Cheese Strata

    Light And Fluffy Spinach And Cheese Strata

    How to Make Light And Fluffy Spinach And Cheese Strata

    Author Aviva Goldfarb: “It took me a few attempts, but I finally made the strata of my dreams. In case you aren’t familiar with it, strata is an Italian baked egg and bread dish. This is a great dish to serve at a brunch, especially because you can make it in advance, but it also makes a nice change for a family dinner. Serve with blueberries or blackberries.”

    This recipe from The Six O’Clock Scramble Meal Planner, by Aviva Goldfarb. To order directly from the American Diabetes Association, click here.


    15 min prep time


    50 min cook time


    8servings


    2 1/4 × 3 1/4-inch piece

    Print Recipe >

    Step-By-Step Instructions:

    1. DO AHEAD OR DELEGATE: Defrost the spinach, combine and refrigerate the eggs and the milk, shred the cheese, if necessary, and refrigerate, combine the dry seasonings, cube the bread, or fully assemble and refrigerate the strata.
    2. Defrost the spinach in the microwave or on the stovetop. Spray a 9 × 13-inch glass or ceramic baking dish with nonstick cooking spray. Cook the bacon, if necessary.
    3. In a large bowl, whisk together the eggs and the milk. Whisk in the cheeses, herbs, garlic powder, and salt. Stir in the spinach, bacon (optional), and bread cubes until the bread is completely moistened. Pour the egg mixture into the baking dish, smoothing it with the back of a spoon, if necessary. Refrigerate, covered, for at least 4 hours and up to 24 hours.
    4. When you are ready to bake it, remove the strata from the refrigerator and preheat the oven to 350°F. Bake it in the center of the oven, uncovered, for 45–50 minutes until it is browned on the edges and cooked through in the center. Cut into squares to serve.
    5. SLOW COOKER DIRECTIONS: In the slow cooker, whisk together the eggs and the milk, then whisk in the cheeses, herbs, garlic powder, and salt. Stir in the spinach, bacon, and bread cubes until the bread is completely moistened. Cook on low for 4–5 hours or on high for 2–3 hours. (Slow cooker cooking times may vary—get to know your slow cooker and, if necessary, adjust cooking times accordingly.)
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    Nutrition facts

    8 Servings



    • Serving Size

      2 1/4 × 3 1/4-inch piece


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        4.3g

        22%
      • Trans Fats
        0.1g

    • Cholesterol
      155mg

      52%

    • Sodium
      420mg

      18%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g

    • Protein
      15g

    • Potassium
      250mg

      5%

    Ingredients

    frozen spinach (chopped)
    10 oz

    eggs
    6 large

    milk (non-fat or low-fat)
    1 1/2 cup

    cheddar cheese (shredded, reduced-fat)
    1 cup

    Swiss cheese (shredded)
    1/2 cup

    Italian herb blend
    1 tsp

    garlic powder
    1/2 tsp

    salt
    1/4 tsp

    bacon ((turkey, pork, or meatless), cooked and diced (optional))
    3 slice

    ciabatta bread (about 1/2 inch thick, cubed, or use any day-old bread (about 4 cups))
    6 slice

  • Lasagna Cupcakes

    Lasagna Cupcakes

    How to Make Lasagna Cupcakes

    Author Robyn Webb: “I’m not particularly fond of the massive cupcake trend that hit the nation not too long ago, but making lasagna into “cupcakes” is a movement I could get behind. When you want all the elements of lasagna in a low-calorie, very easy to serve way, my Lasagna Cupcakes fit the bill. These are great to bring to a party as they transport beautifully.”

    This recipe from The Perfect Diabetes Comfort Food Collection, by Robyn S. Webb. To order directly from the American Diabetes Association, click here.


    15 min prep time


    20 min cook time


    12servings


    1 cupcake

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375°F. Coat a 12-cup standard muffin pan with cooking spray.
    2. Add one wonton wrapper to the bottom of each cup, pressing down into the center with the pointed ends set up.
    3. Mix together the ricotta and mozzarella cheeses, egg, dried oregano, and black pepper. Add a scant tablespoon of the cheese mixture over the wonton wrapper. Lay a basil leaf on top of the cheese. Add a tablespoon of the marinara sauce over the basil leaf. Repeat all the layers one more time ending with sauce. Sprinkle the top of each muffin with Parmesan.
    4. Bake the lasagna muffins for 18-20 minutes until bubbly and browned. Remove from the oven and let cool for 5 minutes. Run a knife around each cup to loosen. Remove from the pan and serve.
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    Nutrition facts

    12 Servings



    • Serving Size

      1 cupcake


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      25mg

      8%

    • Sodium
      190mg

      8%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g

    • Protein
      7g

    • Potassium
      180mg

      4%

    Ingredients

    wonton wrappers
    24

    ricotta cheese (low-fat)
    3/4 cup

    mozzarella cheese (shredded, part-skim)
    3/4 cup

    eggs (beaten)
    1

    dried oregano (dried)
    1 tsp

    freshly ground black pepper
    1/4 tsp

    fresh basil
    24 leaves

    jarred marinara sauce (low-sodium)
    2 cup

    Parmesan cheese (grated)
    1/4 cup

  • Jamaican Pork Tenderloin Roast

    Jamaican Pork Tenderloin Roast

    How to Make Jamaican Pork Tenderloin Roast

    One of the most pleasurable ways to eat lean meat is to pair it with fruit. Here, a small amount of tropical fruit juice goes a long way, adding unique flavor, succulence, and a boost of antioxidants. This roast is delightful paired with butternut squash, sweet potatoes, or dark leafy greens.


    10 min (plus marinating time and resting time) prep time


    20 min cook time


    4servings


    6 slices

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the pork in a large sealable food container. In a medium bowl, whisk together 1/2 cup of the nectar, half of the scallions, the soy sauce, oil, gingerroot, cinnamon, and hot pepper sauce. Pour the mixture into the container, seal tightly, and refrigerate at least 4 hours or overnight, rotating the pork occasionally. Separately cover and chill the remaining nectar and scallions.
    2. Preheat the oven to 450°F. Remove the nectar and scallion from the refrigerator. Place the marinated pork on an unbleached parchment paper–lined baking pan. Discard the remaining marinade. (Alternatively, you can boil the remaining marinade for at least 2 minutes for safe use as a sauce with the meal.) Roast the pork until cooked through, but very slightly pink in the middle, about 20 minutes (or to an internal temperature of 145°F). Let stand at least 5 minutes before slicing.
    3. Cut the pork into 24 slices. Fan out 6 slices per plate. Drizzle with reserved nectar, garnish with remaining scallion, and serve.
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    Nutrition facts

    4 Servings



    • Serving Size

      6 slices


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      490mg

      21%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g

    • Protein
      22g

    • Potassium
      415mg

      9%

    Ingredients

    lean pork tenderloin (well trimmed)
    1 lbs

    apricot or mango nectar (not from concentrate) (divided)
    1/2 cup plus 3 tbsp

    green onion (scallion) (green and white parts, thinly sliced, divided)
    2 whole

    lower sodium soy sauce
    3 tbsp

    grapeseed oil
    1 1/2 tsp

    fresh gingerroot (grated)
    1 tbsp

    ground cinnamon
    1/4 tsp

    hot pepper sauce
    1/4 tsp

  • Jalapeño Chicken and Corn Chowder

    Jalapeño Chicken and Corn Chowder

    How to Make Jalapeño Chicken and Corn Chowder

    This hearty main-dish chowder is full of chunky goodness, including sweet corn and juicy chicken. Jalapeño peppers give it a touch of spicy heat. Pair it with a light arugula salad and a serving of fresh watermelon, or this Watermelon, Arugula and Feta Salad, for a perfect summer meal.

    Find this recipe and more in The Diabetes Cookbook. To order dierctly from the American Diabetes Association, click here.
     


    25 min prep time


    30 min cook time


    8servings


    1 1/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large soup pot over medium heat. Add the onion, carrot, celery, jalapeño, garlic, and corn and sauté for 5 to 7 minutes.
    2. Add the no-salt seasoning, black pepper, and chicken broth. Bring to boiling, then reduce the heat and simmer, covered, for 20 minutes.
    3. Remove the pot from the heat and puree about half of the soup, using an immersion blender or an upright blender. If using an upright blender, puree in batches and be sure not to overfill the blender. Return the puree to the pot.
    4. Add the chicken and heat through. Remove the pot from the heat.
    5. Stir in the yogurt and serve. Do not boil the soup once the yogurt is added.
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    Nutrition facts

    8 Servings



    • Serving Size

      1 1/4 cups


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      130mg

      6%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      18g

    • Potassium
      550mg

      12%

    Ingredients

    olive oil
    1 tbsp

    medium yellow onion (peeled and chopped)
    1

    medium carrots (peeled and chopped)
    2

    celery (chopped)
    2 stalks

    medium jalapeño peppers (seeded and chopped)
    2

    garlic (peeled and smashed)
    2 clove

    ears sweet corn (kernels cut off the cob (or 4 cups frozen kernels, thawed and drained))
    4

    no-salt seasoning (such as Mrs. Dash)
    1 tbsp

    black pepper
    1/2 tsp

    fat-free, low-sodium chicken broth
    4 cup

    cooked chicken breast (chopped)
    2 cup

    Plain Nonfat Greek yogurt (non-fat)
    1 cup

  • Italian Sausage Frittata

    Italian Sausage Frittata

    How to Make Italian Sausage Frittata

    A frittata—a thick omelet—makes a quick supper. It is perfect for a busy weekday meal. All you need are a few vegetables, some sausage or leftover cooked meat, and eggs and you can have your meal ready in 15 to 20 minutes.


    10 min prep time


    25 min cook time


    2servings


    1/2 frittata

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the broiler. Cut the sausage into 1/2-inch slices.
    2. Heat the oil in a medium, ovenproof, nonstick skillet over medium-high heat. Add the potatoes and sauté 3 minutes. Add the sausage, onion, and spinach and sauté 3 minutes, stirring several times. Add the mushrooms and garlic. Continue to cook 1 to 2 minutes.
    3. Meanwhile, whish the whole eggs, egg whites, and milk together. Tear the basil into small pieces and add to the egg mixture along with the black pepper.
    4. Pour egg mixture into the skillet and gently stir vegetables to make sure the egg mixture spreads throughout the pan. Press the sausage and vegetables into the egg mixture. Turn the heat to low and cook 10 minutes. Frittata will be mostly cooked through.
    5. Place the frittata under the broiler for 1 to 2 minutes to brown. Watch to make sure the top doesn’t brown too much.
    6. To serve, loosen frittata around edges, cut in half, and slip each half onto an individual plate.
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    Nutrition facts

    2 Servings



    • Serving Size

      1/2 frittata


    • Amount per serving



      Calories





      420

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        3.5g

        18%

    • Cholesterol
      230mg

      77%

    • Sodium
      600mg

      26%

    • Total Carbohydrate
      45g

      16%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        10g

    • Protein
      35g

    • Potassium
      1600mg

      34%

    Ingredients

    Italian turkey sausage
    1/4 lbs

    olive oil
    2 tsp

    russet or baking potatoes (cut into 1/2-inch cubes (about 1 1/2 cups))
    1/2 lbs

    onion(s) (sliced)
    2 cup

    ready-to-eat spinach (washed)
    2 cup

    sliced baby bella mushrooms
    2 cup

    garlic (minced)
    2 tsp

    large eggs
    2

    large egg whites
    5

    milk (non-fat)
    1/4 cup

    fresh basil
    1/2 cup

    freshly ground black pepper
    1/4 tsp

  • Italian Style Vegetable Stuffed Pork Tenderloin – Foodie Recipe

    Italian Style Vegetable Stuffed Pork Tenderloin – Foodie Recipe

    How to Make Italian Style Vegetable Stuffed Pork Tenderloin – Foodie Recipe

    This entrée is great for a holiday gathering or meal with the family. Note that allowing the meat to rest before slicing keeps this dish nice and juicy.


    20 min prep time


    4servings


    2 slices or ¼ of recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees F. Coat a small baking sheet with cooking spray. Set aside.
    2. Add olive oil to a large sauté pan over medium-high heat. Add zucchini, bell pepper, onion and dried Italian seasoning and sauté for 5-7 minutes or until vegetables are softened. Add garlic and sauté another minute. Set aside. (This should result in about 3/4 cup of filling.)
    3. Insert a long, thin knife into the center of one end of the pork loin; repeat this process at the other end. After cutting with the knife, use the handle of a long wooden spoon to make sure the incision goes all the way through the pork tenderloin and move it back and forth to make the hole big enough to hold the stuffing.
    4. Fill the hole with all of the stuffing, using a spoon to ensure the stuffing goes all the way through the tenderloin.
    5. In a small bowl, mix the paprika, garlic powder, salt (optional) and black pepper. Rub the seasoning all over the pork tenderloin. Place on the baking sheet, spray the pork lightly with cooking spray and bake for 25-30 minutes or until the internal temperature of the pork is 145 degrees.
    6. Remove from the oven and allow the meat to rest for 10 minutes before slicing.
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    Nutrition facts

    4 Servings



    • Serving Size

      2 slices or ¼ of recipe


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.6g

        8%

    • Cholesterol
      60mg

      20%

    • Sodium
      45mg

      2%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      23g

    • Potassium
      560mg

      12%

    Ingredients

    nonstick cooking spray
    1

    olive oil
    1 tbsp

    small zucchini (diced)
    1

    small red bell pepper (seeded and diced)
    1

    small onion (diced (about 1/2 cup))
    1

    Italian seasoning (or dried basil) (dried)
    1 tsp

    garlic (minced)
    2 clove

    pork tenderloin
    1 lbs

    paprika
    1 tbsp

    garlic powder
    1 tsp

    salt (optional)
    1/2 tsp

    black pepper
    1/2 tsp

  • Indian Vegetable Curry

    Indian Vegetable Curry

    How to Make Indian Vegetable Curry

    This flavorful curry is packed with nutritious veggies! Serve this dish over brown rice or in lettuce cups.


    20 min prep time


    20 min cook time


    4servings


    1 1/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Puree the onion, garlic, jalapeno, and water in a blender or food processor to make a paste.
    2. Add the oil to a wok or large sauté pan over high heat. Add the onion paste and curry powder to oil and sauté for 3-4 minutes, stirring constantly.
    3. Add the sweet potatoes and carrots to the paste and sauté for 4-5 minutes, stirring constantly.
    4. Add the red bell pepper, green beans, and scallions. Sauté for 2 minutes.
    5. In a separate cup or bowl, whisk together the coconut milk beverage, vegetable broth, and cornstarch. Pour over the vegetables and bring to a boil. Reduce to a simmer. Simmer, covered, for 10 minutes.
    6. Stir in the cilantro, paprika, salt (optional), and black pepper.
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/4 cups


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      220mg

      10%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        9g

    • Protein
      4g

    • Potassium
      630mg

      13%

    Ingredients

    small onion (chopped)
    1

    garlic (roughly chopped)
    4 clove

    jalapeño pepper (seeded and chopped)
    1

    water
    2 tbsp

    canola oil
    1 tbsp

    sweet curry powder
    2 tbsp

    sweet potato (peeled and cut into 1’ chunks)
    1

    carrot(s) (peeled and cut into 1-inch chunks)
    2

    red bell pepper (seeded and cut into 1-inch chunks)
    1

    fresh green beans (trimmed and snapped in half, (about 2 handfuls))
    6 oz

    green onion (scallion) (thinly sliced, (white and green parts))
    4

    unsweetened coconut milk beverage
    1/2 cup

    low sodium vegetable broth
    1 cup

    Cornstarch
    1 tbsp

    chopped fresh cilantro
    2 tbsp

    paprika
    1 tsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

  • Indian Salmon Stir Fry

    Indian Salmon Stir Fry

    How to Make Indian Salmon Stir Fry

    In this stir fry, I give you alternative flavors instead of the traditional Asian ones. Asian flavors are bold and flavorful, but turn to this recipe for a change of pace.


    15 min prep time


    15 min cook time


    5servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat 2 teaspoons of the oil in a wok or heavy skillet over medium-high heat. Add the cumin, mustard seeds, and turmeric and stir fry for 1 minute until seeds begin to pop. Add the salmon and stir fry quickly but gently for about 3-4 minutes. Remove the salmon from the pan and set aside.
    2. Add the remaining oil to the pan. Lower the heat to medium. Add the onion and stir fry for about 6-7 minutes until onions are soft. Add in the garlic, ginger, and chili pepper and stir fry for 1 minute. Add in the cherry tomatoes and stir fry for 1-2 minutes until cherry tomatoes just begin to soften. Add back the salmon and stir fry very gently for 1 minute.
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    Nutrition facts

    5 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1.7g

        9%
      • Trans Fats
        0g

    • Cholesterol
      50mg

      17%

    • Sodium
      65mg

      3%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      19g

    • Potassium
      540mg

      11%

    Ingredients

    vegetable oil (divided use)
    1 tbsp

    cumin seeds
    2 tsp

    brown mustard seeds
    1 tsp

    turmeric
    1/2 tsp

    salmon filet (skinless, cut into 1-inch cubes)
    1 lbs

    large onion (halved, peeled, and sliced into 1/2-inch slices)
    1

    garlic (minced)
    2 clove

    fresh ginger (peeled, grated)
    1 tbsp

    hot green chili peppers (finely minced, optional)
    1

    cherry tomatoes (halved)
    1 cup

  • Huevos Rancheros with Pinto Beans, Brown Rice and Chicken Sausage

    Huevos Rancheros with Pinto Beans, Brown Rice and Chicken Sausage

    How to Make Huevos Rancheros with Pinto Beans, Brown Rice and Chicken Sausage

    Spice up your next weekend breakfast or brunch with this Huevos Rancheros recipe. It’s a great way to use leftover rice and beans. See the directions for tips on bulk cooking rice and beans. For a lower-carb version, sub cauliflower rice for the brown rice.


    5 min prep time


    20 min cook time


    4servings


    1 1/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Spray a medium nonstick sauté pan with cooking spray over medium heat. Add sausage, onion and jalapeño pepper. Sauté for 2-3 minutes.
    2. Add beans, chili powder, cumin, cayenne pepper and broth. Simmer until the broth is absorbed, about 8-9 minutes
    3. Stir in brown rice and set aside.
    4. In a small bowl, whisk together eggs, egg whites, salt, pepper and cold water.
    5. Add cooking spray to another nonstick sauté pan over medium heat. Scramble eggs until just set.
    6. To serve, scoop 1 cup of sausage mixture into a bowl and top with 1/3 cup scrambled eggs and 1 Tbsp. crumbled cheese.
    7. Bulk cooking dry beans: Add 1 lb (16 oz.) dry pinto beans to a large pot of boiling water (at least 6 cups of water). Boil rapidly for 2 minutes. Remove from heat and cover. Let sit for 1 hour. Drain and rinse beans. Add 6 fresh cups of water. Bring to a boil, then reduce to a simmer for one hour or until the beans are soft but not split. Makes 5 cups cooked beans. These beans can be used in any recipe calling for cooked or canned beans. Store in an airtight container in the refrigerator for 7 days or package in freezer bags in one cup increments for up to 6 months.
    8. Bulk cooking brown rice: Add 1 lb (16 oz.) of long grain (not instant) brown rice to a large soup pot with 5 cups of water. Bring to a boil then reduce to a simmer. Cover and simmer for 45 minutes or until all liquid is absorbed. Makes 10 cups cooked brown rice. This rice can be used in any recipe calling for cooked brown rice. Store in an airtight container in the refrigerator for 7 days or package in freezer bags in one cup increments for up to 6 months.
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/3 cup


    • Amount per serving



      Calories





      290

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        3g

        15%
      • Trans Fats
        0.1g

    • Cholesterol
      130mg

      43%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      31g

      11%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        4g

    • Protein
      22g

    • Potassium
      580mg

      12%

    Ingredients

    nonstick cooking spray
    1

    chorizo or other spicy fully cooked chicken sausage (diced )
    2 (3-oz) links

    onion(s) (cortado en dados)
    1/2 cup

    jalapeño pepper (seeded, deveined and minced)
    1 med

    pinto beans (cooked)
    1 cup

    chili powder
    1 tbsp

    ground cumin
    1 tsp

    cayenne pepper
    1/4 tsp

    low sodium chicken broth
    3/4 cup

    brown rice (cooked)
    1 cup

    eggs
    2 large

    egg whites
    4

    salt
    1 pinch

    black pepper
    1/4 tsp

    water (cold)
    2 tbsp

    queso fresco (crumbled)
    1/4 cup

  • Honey Mustard Chicken Thighs with Wild Rice

    Honey Mustard Chicken Thighs with Wild Rice

    How to Make Honey Mustard Chicken Thighs with Wild Rice

    Honey Dijon mustard makes these chicken thighs sweet and tangy. Adding wild rice and steamed broccoli makes this a complete, balanced meal.


    5 min prep time


    40 min cook time


    4servings


    1 chicken thigh, 1/2 cup wild rice, and 1 cup broccoli

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees F. Spray baking dish with cooking spray.
    2. In a small bowl, combine mustard, garlic and pepper.
    3. Spread about 1 1/2 Tbsp. mustard mixture evenly on top of each chicken thigh.
    4. Arrange chicken in a glass baking dish. Bake for 40 minutes or until mustard mixture has formed a crust and is slightly hardened.
    5. Remove from oven and sprinkle thyme on top of chicken. Serve each chicken thigh with 1/2 cup wild rice and 1 cup steamed broccoli.
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    Nutrition facts

    4 Servings



    • Serving Size

      1 chicken thigh, 1/2 cup wild rice, and 1 cup broccoli


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.9g

        10%
      • Trans Fats
        0g

    • Cholesterol
      105mg

      35%

    • Sodium
      300mg

      13%

    • Total Carbohydrate
      30g

      11%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        6g

    • Protein
      25g

    • Potassium
      610mg

      13%

    Ingredients

    Nonstick cooking spray
    1

    honey Dijon mustard
    1/4 cup

    garlic (minced)
    2 clove

    black pepper
    1/4 tsp

    boneless, skinless chicken thighs
    1 lbs

    dried thyme
    3/4 tsp

    cooked wild rice (prepared according to package directions)
    2 cup

    broccoli (steamed)
    4 cup