Athletic-Minded Traveler

Time and time again we see recipes that promise to be quick and easy. And sometimes they are. But then no one in our household likes it; or the recipe really isn't that quick or easy...So when we stumble upon one that holds true to the promise, we get excited. 

It took a little Google sleuthing to find the recipe we used as our base. As a note, there are MANY versions of this recipe, and of course, we have our own suggested "tweaks". We also noticed that the recipe is "adapted from Trader Joe's Cookbook". Naturally, we like it!

If you'd like to view the website with the step-by-step instructions and photos, click here.

First, the recipe and our suggested tweaks; then an attempt at nailing down the nutrition; and finally a note about rosemary.

Super Easy & Tasty Maple Dijon Chicken  (Serves 3-4)

Ingredients:

• Organic boneless, skinless, chicken breasts (Our package had 2 breasts and weighed in at just under 1.5 lbs)
• 1/2 Cup Dijon mustard (We used 1/4 C stone ground Dijon and 1/4 C creamy. The stone ground adds :) to the appearance.)
• 1/4 Cup Grade B Pure Maple Syrup (We only stock Grade B. It's darker and more flavorful. Learn more here)
• 1 Tablespoon red wine vinegar
• Salt & Pepper
• 1 T chopped FRESH Rosemary (The caps are ours :) See note below).

Instructions

1. Preheat oven to 425 degrees (Next time we would try 400 or 410 because the sauce caramelized too much...meaning it burnt off. We want more sauce left after cooking.)
2. In small bowl whisk together mustard, syrup and vinegar
3. Place chicken breasts in a 9x13 lined baking dish (We sprayed ours. Cleanup did take some scrubbing.)
4. Option to flatten out breasts to even thickness. Also tenderize breasts with fork. The sauce will soak in better.
5. Season breasts with S&P
6. Pour mustard mixture over breasts and ensure both sides are well coated.
7. Bake 30-40 minutes OR until meat thermometer reads 165 degrees (We baked for 35 minutes at 425 and it was a little overdone.)
8. Season with fresh rosemary

Nutrition Data based upon 4 servings. We calculated the below figures based upon available online nutrition data. Why? Because, we often grumble when recipes do not include the data. We believe that knowing the nutrition profile helps one understand how foods come together. 

Serving Size: 6 oz of chicken and accompanying sauce for 4

Nutrition Data Per Serving:

• Calories: 283
• Protein: 38g
• Sugars: 14g
• Fat 6g
• Sodium 750 mg (32% RDA)

*The sodium was the most difficult to estimate. There is a wide range for chicken. So keep an eye on the sodium when purchasing your breasts. We assumed a total of 1200 mg for the 24 oz package.

Rosemary. It adds so much, and a little goes a long way. But the dried version is not as good. If you don't have a rosemary bush, consider planting one. You can even maintain it indoors during the winter. Here is a link we found from WikiHow. The fresh herb is also good for you. It has been credited with stimulating the immune system, increasing circulation, and improving digestion. This site provides more information about rosemary including ways to store it, prepare it, and use it. We love this site. It's a fabulous resource for all foods.