Dijon Marinated Chicken
CAL P/SERVE
800
kJ P/SERVE
3350
FAT P/SERVE
13.5g
SODIUM P/SERVE
1450g
The flavour is subtle in strength but adds a whole new dimension to chicken breast that you can use in other dishes.
This marinade quickly became a favourite of ours and may become a favourite of yours too.
Ingredients
- 2 Chicken Breasts
- 6 Dutch Carrots
- 8 broccoli florets
Marinade
- 3 tablespoons Dijon Mustard
- 2 tablespoons brown sugar
- 2 teaspoons garlic powder
- 1 teaspoon smoked paprika
- 1 tablespoon Red Wine Vinegar
- ¼ cup tomato sauce (ketchup)
- 2 tablespoons natural low fat yoghurt
Potato
- 3 large potatoes
- ¼ cup fresh parmesan cheese
- 2 tablespoons low fat milk
- Pepper to taste
- 2 tablespoon low fat margarine spread
Method
- Place all the marinade ingredients into a bowl or non-metallic container, mix until becomes a marinade and marinate the chicken breasts, ensuring all sides are coated. Place in fridge until ready to cook.
- Cook potatoes in a pot with boiling water, mash and add milk, cheese pepper and margarine.
- Steam broccoli and carrots.
- Heat up BBQ or griddle pan on stove top. Take out chicken from fridge and grill chicken for 8 minutes each side or until cooked.
- Serve potatoes, steamed veg and chicken onto plate.
- Enjoy.
Nutrition Table
Servings: 2
Serving size:693g
| Average Serve | Average 100g | |
|---|---|---|
| Energy | 3350 kJ | 483 kJ |
| 800 Cal | 115 Cal | |
| Protein | 94.5 g | 13.6 g |
| Fat, total | 13.5 g | 1.9 g |
| - Saturated | 4.9 g | 0.7 g |
| Carbohydrate | 67.1 g | 9.7 g |
| - Sugars | 33.5 g | 4.8 g |
| Sodium | 1450 mg | 209 mg |
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