Chicken is a great choice for your family. It's nutritious, affordable, and readily available across the country. Since chicken lacks a lot of taste on its own, it's important that you find the right recipe for it. Otherwise, your family won't be asking for that dinner again!
This herb-crusted chicken adds a lot of flavor while keeping it simple. Good chicken recipes don't need lots of ingredients or complicated steps. Indulgent chicken recipes are great once in a while, but during the week you want something that you can whip up as quickly and efficiently as possible.
This recipe uses a homemade sauce to add lots of flavor. As the name might suggest, feta cheese is the main component of this sauce. We use reduced-fat feta to make this recipe healthier. A little mint, lemon, and black pepper go a long way towards making this sauce delicious.
Serve this recipe with some rice for a complete dinner. Rice is often fortified with extra vitamins and minerals, making this recipe even healthier for your family. Plus, rice is one of the cheapest and most accessible foods out there. Many families likely keep rice on hand all the time. Let's get into this recipe!
Herb-Crusted Chicken with Feta Sauce
Ingredients:
⅔ cup whole wheat panko (Japanese breadcrumbs)
2 tablespoons Italian seasoning
4 6-ounce skinless, boneless chicken breast halves
½ teaspoon salt
¼ teaspoon black pepper
4 teaspoons olive oil
Sauce:
1 lemon
1 tablespoon chopped fresh mint
4 teaspoons extra-virgin olive oil
Dash of black pepper
1 3.5-ounce package reduced-fat feta cheese
Directions:
1. Combine panko and Italian seasoning in a shallow bowl. Sprinkle chicken with salt and pepper; dredge in panko mix.
2. Heat oil in a large nonstick skillet over medium-high heat. Add chicken; cook 5 minutes or until done.
3. Meanwhile, grate rind and squeeze from lemon to measure ½ teaspoon and 2 tablespoons, respectively. Combine rind, juice, mint, oil, and pepper in small bowl, stirring with a whisk. Add cheese, stirring with a whisk.
4. Place 1 chicken breast half on each of 4 plates, and spoon 1½ tablespoons Feta Sauce over each serving.
Nutritional Info
Serves 4
Serving size: 1 breast and 1½ tablespoons sauce
Per serving
Calories: 323
Total Fat: 13.3 g
Sat: 3.4 g
Mono: 6.7 g
Poly: 2.8 g
Protein: 39.3 g
Carb: 10.3 g
Fiber: 1.6 g
Cholesterol: 98 mg
Sodium: 584 mg
Calcium: 51 mg