8 oz (1/2) of carton plain yogurt unsweetend
1/4 cup Dijon mustard
8 Chicken breast halves (3 oz) skinne
1/2 cup Soft breadcrumbs
Vegetable cooking spray

Combine yogurt and mustard, stirring until well blended. Brush breast
halves evenly with yogurt mixture, and dredge breadcrumbs.

Arrange chicken in a 12 x 8 x 2 baking dish coated with cooking spray.
Cover and bake at 400 degrees of 30 minutes.

Increase Temperature to 450 degrees. Bake, uncovered, for 15 minutes
or until chicken is done and coating is browned.

Yield: 8 servings;Each serving amount: 1 breast half Exchanges: 2 Lean
Meat; 1 Vegetable

Chol: 40 mg; Calories: 129; Carbo: 6gm; Protein: 18 gm Fat: 3 gm;
Fiber: Tr.; Sodium: 353 mg

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Chicken Cordon Bleu
(makes 6 servings)

6  boneless skinless chicken breast halves (1-1/4 pounds) 
1  tablespoon Dijon mustard 
3  slices (1 ounce each) lean ham, cut into halves 
3  slices (1 ounce each) reduced-fat Swiss cheese, cut into halves 
 Nonstick cooking spray 
1/4  cup unseasoned dry bread crumbs 
2  tablespoons minced fresh parsley 
3  cups hot cooked rice 

Preheat oven to 350°F. Pound chicken breasts between 2 pieces of plastic wrap to 1/4-inch thickness using flat side of meat mallet or rolling pin. Brush mustard on 1 side of each chicken breast; layer 1 slice each of ham and cheese over mustard. Roll up each chicken breast from short end; secure with toothpicks. Spray tops of chicken rolls with cooking spray; sprinkle with bread crumbs. 

Arrange chicken rolls in 11X7-inch baking pan. Cover; bake 10 minutes. Uncover; bake about 20 minutes or until chicken is no longer pink in center. 

Calories  290    % calories from fat  17%    Total Fat  5 g 
Sat. Fat  2 g    Protein  29 g    Carbohydrates  27 g    Cholesterol  70 mg 
Sodium  442 mg    Dietary Fiber  1 g 

Dietary exchanges   1-1/2 Starch    3 Meat 

.


Skillet Chicken With Veggies
(makes 4 servings)

2  fresh boneless, skinless chicken breasts 
2  tablespoons vegetable oil 
1  cup peeled, diced carrots 
1  cup cut green beans 
1  cup cut celery 
1  cup chicken broth 
4  teaspoons cornstarch 
4  tablespoons water 

Rinse chicken and pat dry. In a large skillet, heat oil and brown chicken breasts on all sides. Remove from skillet and set aside.

Add carrots, green beans and celery to skillet. Stir fry for 2 minutes; remove from skillet. Add chicken broth and chicken to the skillet; bring to boil. Cover, reduce heat and simmer for 20 minutes. Remove chicken from pan; keep warm.

Whisk cornstarch into water to dissolve. Pour into broth, cook over medium heat, stirring constantly, until thickened.

Add vegetables and heat through. Serve over chicken. 

Calories 240      Calories from Fat 80     Daily Value 
Total Fat 9 g  14 %  Saturated Fat 1.5 g  7 %  Cholesterol 70 mg  23 % 
Sodium 370 mg  15 %  Carbohydrates 10 g  3 % 
Dietary Fiber 2 g  10 %  Sugars 4 g     Protein 29 g 

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