Dijon'd Chicken with Rosemary

Happy Cinco de Mayo!  Not sure what that means to you but to me it means...  Okay not much.  I'm not much for crowds and we have a lot going on tomorrow so tonight will not be a big margarita night.  (Besides, have you ever noticed how many calories are in a margarita?  No wonder they are so good!) 

I don't remember if I told you, but there is a cookbook from the American Diabetic Association that is right up my alley.  The 4-Ingredient Diabetes Cookbook by Nancy S. Hughes is in its second edition and is available from the ADA and Amazon.  As I have said MANY times, I am not much of a cook. The less ingredients the better, right?  

Because I am really trying to stop buying stuff that I won't use, I decided that taking this cookbook out of the library would be a good idea.  You never know with cookbooks if they are really to your taste.  I mean it could be filled with recipes that use kale or quinoa in every recipe.  While I am not saying those aren't good, I don't want them in every recipe.  So, I wanted to check it out first. (Ha Ha! Check it out/library... I crack myself up,) (I need an editor!) 

To sum it up, I have now ordered the cookbook.  I found many recipes to try and have made two from the cookbook and liked them.  They also have the advantage in being low in calories.  Silent Sam and I are still being good on our latest weight loss regime.  (and it is working which makes it easier to behave) 

COMPLETE DIGRESSION - Silent Sam and I were talking the other night about foods we could live on.  SS is truly missing the white foods that have been nixed from our diet.  He loves his rice, pasta, potato, and BREAD.  We laughed that on the other hand, I could live on a diet of rare steak and spice drops. No, I have never really tried to live on a diet of rare steak and spice drops but it sounds good to me. (See previous comment about needing an editor.) What would be your favorite horrible-for-you diet? 

GETTING BACK ON TRACK - I thought I would share a recipe with you from the cookbook.  We are back to eating a lot of chicken recipes.  Back when we started this journey, we ordered chicken steaks from Market Day.  They were 4 oz. boneless skinless chicken breasts that are individually wrapped. I just am not crazy about those bags of frozen chicken breasts that are covered in ice.  I have used them and they are okay although the sizes are variable and they tend to be larger... Oh well, Market Day is no longer. (another school fundraiser bites the dust...) Luckily, my daughter told me that Schwan's has what we call chicken steaks.  Schwan's is a home food delivery service.  They have a variety of frozen foods.  I am a big fan of #502 chicken breasts.  There might be a few other things that I like but much like the steak/spice drop discussion, it should be probably kept in the confines of my mind.  (Okay, they deliver ice cream confections.  Did you catch that?  They deliver ice cream) 

ANYWAY - I use the chicken breasts in the following recipe.

Dijon'd Chicken with Rosemary

Serves 4 

1 Tbs Dijon Mustard

1 Tbs Extra Virgin Olive Oil

1/4 tsp dried Rosemary

4 (4 oz) boneless, skinless chicken breasts

1.  In a small bowl, combine the mustard, olive oil, and rosemary.  Set aside

2.  Spray a pan with non stick cooking spray (like Pam) and cook the chicken breasts for 5 minutes on one side.

3.  Turn the chicken breasts and spoon equal amounts of the mustard mixture on each piece. Reduce the heat, cover tightly and cook for 7 minutes or until chicken is cooked. 

4.  Turn the chicken several times to blend the mustard mixture with the pan drippings.  Place the chicken on a serving platter and spoon the mustard mixture over all.  

Calories - 160, Calories from fat - 50, Total Fat - 6.0 g, Saturated Fat - 1.2 g, Trans Fat - 0, Cholesterol - 65 mg, Sodium - 150 mg, Potassium - 200 mg, Total Carbohydrate - 1 g, Dietary Fiber - 0, Sugars - 0, Protein - 24g, Phosphorus - 165 mg. 

According to the recipe, this should take like 15 minutes to prepare.  I took me a little longer as I was not convinced the chicken was cooked in the 12 minutes.  

Bon Appetit!