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Balsamic Mustard Chicken & Oven Roasted Veggies

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' Forum started by susan80, Jul 17th, 2013 at 13:20 PM.
Jul 17th, 2013, 13:20 PM  
Join Date: Jul 2013
Posts: 39

Balsamic Mustard Chicken & Oven Roasted Veggies

Not pure healthy diet food, but doesn't have loads bad things in it and tastes great

Balsamic Mustard Chicken

2 skinless chicken fillets
3 tablespoons of Balsamic Vinegar
2 tablespoons of Extra virgin olive oil
3 cloves of minced/chopped garlic
2 1/2 tablespoons of brown mustard
Fry lite/1 cal spray
Salt and pepper

Rinse the chicken and cut each fillet length ways.
Season each fillet with salt and pepper (to taste).
Put the chicken fillets, balsamic Vinegar, extra virgin olive oil, spicy brown mustard and garlic in a ziplock bag.
Close the bag and massage the contents into the chicken (make sure everything gets mixed and coats the chicken).
Put the bag in the refrigerator and let it marinade between 3 and 24 hours.

Fry in pan with a spray of fry lite/1 cal spray until fully cooked and no longer pink on the inside.

Oven Roasted Veggies

3 courgettes/zucchini’s (4 if they are small)
1/2 lb of Brussels sprouts
Fry lite/1 cal spray
Salt and pepper

(you can also add carrots and red pepper. I don't like peppers and OH doesn't like carrots do don't put them in, but think the original recipe did have them).

Wash and dry the veggies.
Cut the Brussels sprouts in half put on a backing tray covered in foil.
Cut the end of of your courgettes. Half them length wise and then slice (half circle shapes) and place them on the baking tray with the Brussels sprouts. Spray with the fry lite and roast in the oven at 180c/350f for 20-30 minutes or until they are little golden brownand the Brussels sprouts are tender.
Season with salt and pepper to taste.

(to bulk up this recipe you can add potatoes, carrots and red peppers).
Jul 17th, 2013, 13:27 PM  
Join Date: May 2013
Posts: 945

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