QUINOA-CRUSTED CHICKEN WITH ROASTED BROCCOLI
MAKES 4 SERVINGS
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)
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.