Honey "Fried" Chicken with Red Potatoes and Broccoli Recipe

Looking for an easy Honey "Fried" Chicken With Red Potatoes and Broccoli recipe? Learn how to make Honey "Fried" Chicken With Red Potatoes and Broccoli using healthy ingredients.


Submitted by mary-beth

Makes 4 servings



Serves 4 Prep time: 10 minutes Cook time: 8-10 minutes Note Save time by purchasing the chicken already butterflied (aka "Italian style").

Recipe Ingredients for Honey "Fried" Chicken With Red Potatoes and Broccoli

16 ounce chicken breast halves, skinless boneless
1/2 teaspoon Salt
1/2 teaspoon ground black pepper
2 tablespoons Dijon mustard
4 tablespoons bread crumbs, seasoned dry
8 small red potatoes, quartered
2 teaspoons olive oil
4 cups fresh broccoli florets
1/4 cup honey
2 tablespoons reduced-sodium chicken broth

Recipe Directions for Honey "Fried" Chicken With Red Potatoes and Broccoli

  1. Preheat oven to 450[degrees] F. Coat a large baking sheet with cooking spray.

  2. Butterfly chicken by cutting each piece in half horizontally (like an English muffin), almost through to the other side, but not completely. Open chicken breast half to make one thin piece. Salt and pepper both sides of chicken. Then brush Dijon mustard over both sides.

  3. Place seasoned bread crumbs in a shallow dish, add chicken breasts and turn to coat each side. Transfer chicken to prepared baking sheet and spray the chicken breasts with cooking spray. Bake 8-10 minutes, until chicken is cooked through.

  4. Meanwhile, place red potatoes in a microwave-safe container with a lid, add olive oil and toss to coat potatoes. Cover and microwave on high for 5 minutes, until potatoes are fork-tender. Season with salt and black pepper.

  5. Place broccoli in a microwave-safe container with a lid, cover and microwave on high for 3 minutes, until broccoli is crisp-tender.

  6. In a small bowl, whisk together honey and chicken broth. Transfer chicken to individual plates and drizzle honey mixture over top. Serve red potatoes and broccoli on the side.

  7. Nutrition Score per serving (1 chicken breast half with 2 tablespoons honey mixture, 8 potato pieces, 1/2 cup cooked broccoli): 396 calories, 14% fat (6 g; 1 g saturated), 53% carbs (52 g), 33% protein (33 g), 6 g fiber, 85 mg calcium, 4 mg iron, 641 mg sodium.

Categories

Main Dish

Nutrition Facts
Serving Size 587.6g
Amount Per Serving
Calories
601
Calories from Fat
109
% Daily Value*
Total Fat
12.1g
19%
Saturated Fat
2.8g
14%
Trans Fat
0.0g
Cholesterol
101mg
34%
Sodium
597mg
25%
Potassium
2145mg
61%
Total Carbohydrates
82.8g
28%
Dietary Fiber
8.7g
35%
Sugars
22.8g
Protein
43.1g
Vitamin A 13% Vitamin C 180%
Calcium 11% Iron 28%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • High in niacin
  • Very high in vitamin C
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