Canadian Living - - Quick & Easy -

2 small heads broc­coli, cut in flo­rets and stems peeled and cut in ¼-inch thick pieces (about 10 cups)

4 tbsp olive oil, di­vided

¾ tsp each salt and pep­per, di­vided

1 tsp le­mon zest

4 tsp le­mon juice

1 shal­lot, finely chopped

4 chicken cut­lets (about 450 g)

2 eggs

1 tbsp Di­jon mus­tard

¼ cup all-pur­pose flour

2 tsp chopped thyme 1½ cups puffed quinoa

¼ cup finely grated Parme­san cheese Pre­heat oven to 425°F. Line 2 large bak­ing sheets with parch­ment pa­per.

On 1 pre­pared pan, toss broc­coli flo­rets and stems with 1 tbsp of the oil; sprin­kle with ¼ tsp each of the salt and pep­per. Roast, toss­ing halfway through, un­til browned and ten­der, about 20 min­utes.

Mean­while, in large bowl, stir to­gether 1 tbsp of the oil, le­mon zest, le­mon juice and shal­lot.

Mean­while, sprin­kle chicken with re­main­ing ½ tsp each of the salt and pep­per. In bowl, whisk eggs with mus­tard un­til smooth. In sep­a­rate bowl, stir to­gether flour and thyme. Place puffed quinoa on large plate. Dredge 1 cut­let in flour mix­ture, turn­ing to coat and shak­ing off ex­cess; dip in egg mix­ture, let­ting ex­cess drip off. Dredge in quinoa, press­ing to ad­here; place on re­main­ing pre­pared pan. Re­peat with re­main­ing cut­lets.

In large non­stick skil­let, heat 1 tbsp of the oil over medium heat. Cook 2 cut­lets, flip­ping halfway through, un­til golden brown, about 8 min­utes. Trans­fer to plate; cover to keep warm. Add re­main­ing 1 tbsp oil to pan; re­peat with re­main­ing cut­lets.

Scrape broc­coli into bowl with shal­lot mix­ture; add Parme­san, toss­ing to com­bine. Serve with chicken.


about 349 cal, 31 g pro, 18 g to­tal fat (3 g sat. fat), 17 g carb (4 g di­etary fi­bre, 3 g sugar), 98 mg chol, 655 mg sodium, 733 mg potas­sium. % RDI: 11% cal­cium, 21% iron, 24% vit A, 210% vit C, 47% fo­late.

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