And honestly – I kind of feel like a fraud. Because I spent yesterday eating blondies and grilled cheese sandwiches. And a red velvet muffin. But truth be told – I really need to do something about this baby weight. And Quinoa Crusted Chicken? Well, it’s a start!
When I saw this recipe in Every Day with Rachael Ray, I just knew I had to give it a try. I had never seen this done before, and it intrigued me. I like quinoa, but I don’t eat it nearly enough. And this gave me an excuse to make some.
Knowing me, though, I knew that I had to have some sort of a sauce to dip the chicken in. As much as I liked the chicken on it’s own, I think it definitely needed a sauce or a dip. My immediate thoughts went to honey mustard, probably because of Dijon on the chicken. But to make a traditional honey mustard would cancel out that I was actually making something healthy. So I decided to try to health-ify it a bit.
And guess what? I actually really liked this version of honey mustard. A simple change of replacing mayonnaise with Greek yogurt made this easy and a whole lot better for you. This is a healthy meal that I could totally eat on a regular basis!
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A healthy dinner option – boneless, skinless chicken breasts are coated with quinoa and baked and served with a lighter version of honey mustard.
- 3/4 cup cooked quinoa
- 4 (6 oz) boneless, skinless chicken breasts
- 1/4 cup Dijon mustard
- 1 tablespoon chopped fresh thyme
- 3/4 cup plain Greek yogurt
- 3 tablespoons honey
- 3 tablespoons Dijon mustard
- Preheat the oven to 300F. Line a rimmed baking sheet with parchment paper and spread the quinoa on top. Bake until it is lightly toasted, 25-30 minutes, stirring once or twice. Let cool completely, then transfer to a bowl, breaking up any large clumps. Set aside.
- Increase the oven temperature to 425F. Place the chicken, mustard and thyme in a large bowl and toss to coat. Place a cooling rack on the baking sheet and spray with nonstick cooking spray. Take each of the chicken breasts and dip in the quinoa. Use a spatula or your hands to adhere the quinoa to the chicken. Place on the rack and spray the chicken with nonstick cooking spray.
- Bake until the chicken is cooked through, 15 to 20 minutes.
- Meanwhile, in a small bowl, combine the yogurt, honey and Dijon mustard. Serve the chicken with the honey mustard.
Adapted from Every Day with Rachael Ray January/February 2013