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| Courtesy of Cooking Light Diet Plan |
Ingredients
2 1/4 teaspoons Dijon mustard
3 tablespoons Parmesan cheese, grated and divided
1/2 tsp anchovy paste
2 (6-ounce) skinless, boneless chicken breasts
1/8 teaspoon kosher salt
1/8 teaspoon black pepper
2 tablespoons panko (Japanese breadcrumbs)
1 romaine lettuce heart, halved
1 tablespoon olive oil, divided
1 teaspoon fresh lemon juice
Instructions
Preheat broiler to high.
Combine mustard, half of cheese, and anchovy in a bowl. Heat a grill pan over medium-high; coat with cooking spray. Sprinkle chicken with salt and pepper; add to pan, and cook 4 minutes. Turn, brush with mustard mixture, top with panko, and coat with cooking spray. Place pan in oven; broil 7 minutes or until chicken is done. Let stand 5 minutes. Cut into slices.
Return pan to medium-high. Brush cut sides of lettuce with 1 1/2 teaspoons oil. Grill lettuce for 2 minutes.
Place 1 chicken breast and 1/2 lettuce heart on each of 2 plates. Top lettuce evenly with remaining 1 1/2 teaspoons oil, juice, and remaining 1 1/2 tablespoons cheese.
Makes 2 servings
359 calories
Green Beans with Dilly Sauce
Heat a large skillet over medium-high heat. Add 1 teaspoon olive oil; swirl to coat. Add 6 ounces trimmed green beans to pan; cook 3 minutes. Add 2 tablespoons water; cook 3 minutes or until liquid evaporates and beans are crisp-tender. Sprinkle with 1/8 teaspoon each of salt and pepper. Combine 2 1/2 tablespoons plain nonfat Greek yogurt, 2 tablespoons half and half, 1 teaspoon chopped fresh dill, 1/2 teaspoon white vinegar, and 1/8 teaspoon paprika in a bowl, stirring with a whisk. Serve with green beans.
Makes 2 servings (serving size: about 1/2 cup green beans and 1 1/2 tablespoons sauce)
61 calories
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