Whole Grain Chicken with Harvest Fruits and Veggies
Nonstick cooking spray
cup coarsely crushed whole grain chips
tablespoons wheat bran
teaspoon garlic powder
teaspoon ground black pepper
skinless, boneless chicken breast halves (about 2 pounds)
tablespoon butter or margarine
large sweet potato, peeled and cut into 1-inch pieces
8 ounce package sliced fresh button mushrooms
cup chicken broth
medium apples and/or pears, chopped
cup mixed dried fruit bits
tablespoons packed brown sugar
Italian (flat-leaf) parsley (optional)
- Preheat oven to 400 degrees F. Lightly coat a 15x10x1-inch baking pan with cooking spray; set aside. Place buttermilk in a shallow dish. In another shallow dish combine crushed chips, wheat bran, garlic powder, and pepper. Dip chicken in buttermilk; coat top and sides of chicken with chip mixture. Place, uncoated sides down, in prepared baking pan. Spray tops of chicken lightly with cooking spray. Bake chicken, uncovered, for 25 to 30 minutes or until chicken is no longer pink.
- Meanwhile in a large skillet melt butter; add sweet potato, mushrooms, and onion. Cook and stir about 5 minutes or until onion is tender. Add broth. Simmer, covered, for 5 minutes. Carefully stir in apple and/or pear, fruit bits, and brown sugar. Simmer, covered, for 10 minutes more.
- Serve chicken with sweet potato mixture. If desired, garnish with parsley.
Nutrition Facts(Whole Grain Chicken with Harvest Fruits and Veggies)
- Per serving:
- 427 kcal cal.,
- 9 g fat
- (3 g sat. fat,
- 94 mg chol.,
- 289 mg sodium,
- 47 g carb.,
- 4 g fiber,
- 40 g pro.
- Percent Daily Values are based on a 2,000 calorie diet