Dijon, Parmesan Crusted Chicken with Dijon Scallion Sauce
Several years ago, I enjoyed a Dijon-coated chicken breast from a local grocery store. Recently I wanted to prepare this dish again, but with a healthy influence. So I cut the panko crumbs in half and used the whole-wheat variety. Next, I used the omega-three rich flaxseed meal for the other half of the breading. Finally, I threw in Parmigiano Reggiano cheese and fresh herbs for added flavor. The crust is darker in color, but the flavor has much more depth and delight!
4 servings
INGREDIENTS:
Dijon Scallion Sauce
3 tablespoons sour cream
1 tablespoon Dijon mustard
1 scallion, thinly bias sliced
Filtered water as desired
Crusted Chicken
Avocado cooking spray
¼ cup wholewheat panko crumbs
¼ cup flaxseed meal
2 tablespoons Parmigiano Reggiano cheese, grated
1 tablespoon fresh dill, minced
1 tablespoon fresh thyme leaves
¼ cup Dijon mustard
2 garlic cloves, grated or mashed
4 small chicken breasts
Sea salt and fresh ground black pepper to taste
DIRECTIONS:
Dijon Scallion Sauce
1. Mix the sour cream, Dijon, and scallion together. Add a few drops of filtered water until reaching the desired consistency. Taste, Think, Transform with salt and/or mustard—Reserve at room temperature.
Crusted Chicken
1. Preheat the oven to 450°F. Line a sheet pan with foil. Spray it with avocado oil spray.
2. Mix the panko, flaxseed meal, cheese, dill, and thyme in a pie pan.
3. Mix the mustard and garlic. Lay the chicken breasts between two sheets of plastic wrap. Lightly pound the thickest portion of the breasts, equalizing thickness for equal cooking. Season the chicken with salt and pepper. Evenly coat the chicken breasts with mustard and garlic.
4. Dredge the garlic-mustard-coated chicken breasts in the panko herb mixture—place on the prepared sheet pan, then into the preheated oven. Bake until golden brown and registers 165°F internal temperature in the thickest part of the chicken, about seventeen to twenty-five minutes. (Cooking times vary due to the size and thickness of the chicken breasts).
5. Place on plates while hot and serve with the prepared sauce.
Dijon, Parmesan Crusted Chicken with Dijon Scallion Sauce
Ingredients
- 3 tablespoons sour cream
- 1 tablespoon Dijon mustard
- 1 scallion, thinly bias sliced
- Filtered water as desired
- Avocado cooking spray
- ¼ cup wholewheat panko crumbs
- ¼ cup flaxseed meal
- 2 tablespoons Parmigiano Reggiano cheese, grated
- 1 tablespoon fresh dill, minced
- 1 tablespoon fresh thyme leaves
- ¼ cup Dijon mustard
- 2 garlic cloves, grated or mashed
- 4 small chicken breasts
- Sea salt and fresh ground black pepper to taste
Instructions
- Mix the sour cream, Dijon, and scallion together. Add a few drops of filtered water until reaching the desired consistency. Taste, Think, Transform with salt and/or mustard—Reserve at room temperature.
- Preheat the oven to 450°F. Line a sheet pan with foil. Spray it with avocado oil spray.
- Mix the panko, flaxseed meal, cheese, dill, and thyme in a pie pan.
- Mix the mustard and garlic. Lay the chicken breasts between two sheets of plastic wrap. Lightly pound the thickest portion of the breasts, equalizing thickness for equal cooking. Season the chicken with salt and pepper. Evenly coat the chicken breasts with mustard and garlic.
- Dredge the garlic-mustard-coated chicken breasts in the panko herb mixture—place on the prepared sheet pan, then into the preheated oven. Bake until golden brown and registers 165°F internal temperature in the thickest part of the chicken, about seventeen to twenty-five minutes. (Cooking times vary due to the size and thickness of the chicken breasts).
- Place on plates while hot and serve with the prepared sauce.
Nutrition Facts
Calories
370Fat (grams)
13Sat. Fat (grams)
3Carbs (grams)
8Fiber (grams)
4Net carbs
4Sugar (grams)
1Protein (grams)
52Sodium (milligrams)
600Cholesterol (grams)
152The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist's advice.