Dijon Glazed Chicken

Have you heard of the healthy eating plate rather than the healthy eating pyramid? Many of us may not have realized that the food pyramid was updated in 2011 to MyPlate, a new meal planning tool designed by the U.S. Department of Agriculture. The food pyramid became outdated and was also highly influenced by business people in the food industry who could benefit from the pyramid's structure, therefore, it was time to update the science behind what we eat with MyPlate. My Dijon Glazed Chicken Dinner is an example of the MyPlate portions of each food group needed to have a healthy and well-balanced meal. 

Take note: 

• Fruits and vegetables should cover half of the plate since they contain phytochemicals and important nutrients needed in an everyday diet. Phytochemicals are found in plants and may reduce risk of cancer or cardiovascular disease if consumed regularly.
• Grains should occupy just over 1/4 of the plate. Try to make half of these grains whole! 
• Protein occupies the last portion of the plate. Try to stick with lean meats, poultry, plant-based proteins and fish. Fish is even recommended 2 times per week!
• Include a dairy source on the side, such as low-fat or skim milk. Two to three cups of milk per day, or another dairy source, is important for calcium intake.
• Oils are now incorporated into the foods eaten in the MyPlate recommendations.

Try going to choosemyplate.gov to plan meals and track food eaten throughout the day to make sure you are consuming the correct amount of calories, vitamins and minerals. Remember to stay active, 30-60 minutes of daily exercise is recommended. Cheers to health and happiness!

*Information gathered from the Harvard School of Public Health, "Healthy Eating Plate and Healthy Eating Pyramid."

Dijon Glazed Chicken 

Recipe by: The Cheerful Cook inspired by Cooking Light 

Total time: 50 minutes 

Serves: 4

Ingredients 

Chicken 

2 tablespoons olive oil 
4 small chicken breasts, boneless and skinless 
salt, pepper
1/2 cup fat free, reduced sodium chicken broth 
1/2 cup apple juice 
2 tablespoons whole-grain Dijon mustard 
1 tablespoon butter
3 tablespoons flour 
1 tablespoon flat-leafed parsley 

Rosemary Red-Skinned Potatoes 
5 potatoes, cut in 1/2 inch pieces
2 tablespoons olive oil 
1 tablespoon chopped fresh rosemary 
kosher salt, pepper 

Directions 
1. Preheat oven to 450 degrees. 
2. Cube potatoes and arrange on baking sheet. Sprinkle 2 tablespoons olive oil, 1 tablespoon fresh rosemary, kosher salt and pepper over potatoes and toss until coated. Place in oven and bake 25-30 minutes.
3. Using a large skillet, add 2 tablespoons olive oil on high heat. Season chicken with salt and pepper and add to skillet. Cook chicken 3-4 minutes, turning chicken over midway through cooking time. When finished, transfer chicken to oven either in skillet or in glass baking dish if skillet is not ovenproof. 
4. Bake chicken 9-10 minutes or until done. When finished, remove from oven and keep warm. 
5. Meanwhile, heat the same skillet to medium-high heat. Add 1/2 cup chicken broth and 1/2 cup cider while scraping browned bits from bottom of skillet. Allow liquid to come to a boil and then simmer for 5-7 minutes. While simmering, add in 1 tablespoon butter and 2 tablespoons flour. Whisk until sauce has thickened and remove from heat. Add 2 tablespoons dijon mustard and 1 tablespoon fresh parsley and whisk until mixed. 
6. Serve chicken with dijon glaze, rosemary roasted potatoes, and steamed asparagus (boiled 6 minutes). Complete the MyPlate meal with fresh berries and a glass of skim milk.