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Ингредиенты
- vegetable cooking spray
- 1/4 c. honey mild
- 2 Tbsp. Dijon mustard
- 1/4 tsp salt
- 1 Tbsp. Butter Buds
- 1 tsp curry pwdr
- 1/4 tsp grnd ginger
- 1 Tbsp. low-sodium soy sauce
- 1 3/4 lb skinless boneless chicken breasts (about 5 or possibly 6)
- 12 whl asparagus tips fresh (optional)
- 4 c. cooked rice white or possibly brown
Инструкции
- Preheat oven to 350F. Spray a flat casserole dish which is not much bigger than the chicken breasts with cooking spray. Mix the next 7 ingredients together in the casserole dish to make the sauce. Place the chicken breasts in the dish and baste well with all the sauce. Bake uncovered for 30 min, basting frequently. Remove the chicken breasts. Put the asparagus tips in the sauce, place the chicken breasts over them. Baste the chicken. Bake for 5 to 1O more min or possibly till the chicken breasts are thoroughly cooked. Serve chicken on rice covered with the sauce.
- *Prep: 10 min.
- Cook: 30 to 40 min.
- Yield: 4 servings.*517 cals, 10 g fat (17%).
- *Fear of Frying: A Sensible Approach to Quick & Easy, Healthy, Low-Fat
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 349g | |
| Recipe makes 4 servings | |
| Calories 452 | |
| Calories from Fat 47 | 10% |
| Total Fat 5.39g | 7% |
| Saturated Fat 2.43g | 10% |
| Trans Fat 0.04g | |
| Cholesterol 82mg | 27% |
| Sodium 564mg | 24% |
| Potassium 476mg | 14% |
| Total Carbs 64.05g | 17% |
| Dietary Fiber 1.7g | 6% |
| Sugars 18.11g | 12% |
| Protein 35.34g | 57% |
