Dijon chicken with vegetable quinoa packs protein

A sauce made with Dijon mustard and dry vermouth flavors thinsliced chicken cutlets. Quinoa is an ancient grain that is high in protein and a good source of fiber.

Helpful hints

■ Any type of green vegetable can be used with the quinoa, such as trimmed green beans or zucchini.

■ If thin chicken cutlets are not available, use boneless, skinless chicken breasts and cut in half horizontally to make 1/4-inch cutlets.

■ Non-fat, low-sodium chicken broth can be used instead of vermouth. Countdown ■ Place water for quinoa on to boil. ■ Make chicken. ■ Finish quinoa. Shopping list Here are the ingredients you’ll need for tonight’s Dinner in Minutes.

To buy: 3/4 pound boneless, skinless thinsliced chicken cutlet, 1 small carton fat-free half and half, 1 small bottle dry vermouth, 1 bottle Dijon mustard, 1 package quinoa, 1/2 pound broccoli florets Staples: olive oil, olive oil spray, salt, black peppercorns. DIJON CHICKEN Olive oil spray 3/4 pound boneless, skinless thin-sliced chicken cutlet 1/2 cup dry vermouth (or

white wine) 3 tablespoons Dijon

mustard, 4 tablespoons fat-free half

and half Salt and freshly ground

black pepper

Heat a nonstick skillet over medium-high heat and spray with olive oil spray. Brown chicken 2 minutes turn and brown 2 minutes. Remove chicken to 2 dinner plates. A meat thermometer should read 165 degrees. Add vermouth to the skillet. Boil for 30 seconds, add mustard stir to blend to a smooth sauce, about 30 seconds. Remove from heat and add half and half and salt and pepper to taste. Spoon sauce over chicken.

Yield 2 servings. Nutritional analysis per

serving: 281 calories, 64 calories from fat, 7.1 g total fat, 1.5 g saturated fat, 3 g monounsaturated fat, 109 mg cholesterol, 499 mg sodium, 4.4 g carbohydrate, 0.8 g dietary fiber, 1.6 g sugars, 37.9 g protein

Exchanges: 5leanmat,1/2 alcohol

VEGETABLE QUINOA 3/4 cup quinoa 1/2 pound broccoli florets, cut in half (about 4 cups) 2 teaspoons olive oil Salt and freshly ground

black pepper

Bring a large saucepan filled with water to a boil over high heat. Add the quinoa. Boil 5 minutes. Add broccoli, bring back to a boil and continue to boil 3 minutes. Drain, leaving 2 tablespoons water in the saucepan. Add olive oil and salt and pepper to taste to the saucepan. Return quinoa and broccoli and toss well.

Yield 2 servings. Nutritional analysis per serving: 307 calories, 79 calories from fat, 8.8 g total fat, 1.1 g saturated fat, 4.3 g monounsaturated fat, 0 mg cholesterol, 33 mg sodium, 46.9 g carbohydrate, 4.5 g dietary fiber, 0 g sugars, 12.4 g protein Exchanges: 2 1/2-starch, 2 vegetable, 1 1/2-fat From “Mix ‘n’ Match Meals in Minutes for People with Diabetes” by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association. Gassenheimer’s latest book is “Delicious One-Pot Dishes,”published by the American Diabetes Association.