I'd seen recipes where it tells to put mustard on the chicken and then dip them in a breading. I was skeptical. I'm not a huge mustard fan. I don't hate it but it needs to be used in the proper place.
Chicken was not one of those places. Or so I thought.
Holy cow have I changed my mind. Seriously, this is my new favorite chicken. The flavor was unbelievable with just that little hint of tang of the dijon mustard.
If I wasn't rushing out the door, I probably would have eaten a second piece of chicken as I kept the pasta to a very small portion. As it was, I only ate one and I was so happy that they all didn't get eaten so I could enjoy them for lunch the next day.
My mouth is totally watering just remembering about how awesome this chicken was. How crazy is that!
Tip: If you really want to portion control, you need a scale and cut your chicken to the desired size. I buy in bulk (on sale) and will portion cut chicken chunks into 4, 5 or 6 oz. portions. The leftover chicken pieces (after trimming), I bag up, weigh, and use for stir fry, chicken salad, nuggets or whatever. It's highly annoying to cut many pound of chicken at one time but when you are done, you have your freezer stocked for quick and easy meals.
Chicken Parmesan with Chunky Italian Sauce
Adapted from Cooking with Stilettos
1 large onion, diced
1 green pepper, diced
3-4 cloves of garlic, minced
1 tsp. oregano
1 tsp. Italian seasoning
1 - 28 oz. can diced tomatoes (I used 2 - 14 oz. cans)
1 tbsp. tomato paste
1 cup Italian panko crumbs
2 tbsp. parmesan cheese, shredded
Salt and pepper
7 - 4 oz. boneless, skinless chicken breasts, pounded to about 1 in. thick
1 tbsp. dijon mustard
7 tbsp. mozzerella cheese (I used colby jack)
Cooked whole wheat penne pasta (or whatever you have)
Fresh basil for garnish (I didn't have this)
Heat pan with cooking spray. Add onion, green pepper and garlic and saute 3 - 5 minutes until they are soft. Add oregano and italian seasoning, cook for about 30 seconds. Add tomatoes and tomato paste and bring to a simmer. Reduce heat to low, simmer for 20 - 30 minutes.
Meanwhile, in a shallow dish, combine panko crumbs, parmesan, salt and pepper. Mix to combine. Brush both sides of chicken with dijon mustard. Transfer each breast to panko mixture and turn to coat both sides. Place chicken on prepared baking sheet. Bake for about 25 minutes. Top with 2 - 3 tbsp. tomato sauce and 1 tbsp. mozzarella. Return chicken to oven and bake for 10 minutes more until it's golden brown and cheese is melted and bubbly. Serve with whole wheat penne pasta and broccoli and more sauce.
Total calories = 1704 calories
7 servings = 243 calories per serving
Chicken Parmesan + penne pasta + broccoli = 398 calorie dinner
Calories calculated from calorieking.com. Some numbers are approximate and rounded.