Crunchy Chicken and Grilled Broccoli

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Satisfy your craving for something crunchy with this heart-healthy chicken recipe. Serve with grilled broccoli sprinkled with nuts to complete a hearty meal that’s perfect for everyone.

Broccoli is a member of the cruciferous vegetable family. And like most of its members, broccoli offers a wealth of benefits, including those that benefit the heart. Amongst this is its ability to reduce chronic inflammation that damages blood vessels and lowers the build of plaque that could lead to atherosclerosis. The bioactive compound responsible for this is called sulforaphane. Research shows that sulforaphane activates Nrf2, a latent protein found in every cell in the human body and stimulates the production of the body’s natural antioxidants.

Broccoli is an excellent source of soluble and soluble fiber. It also contains the vitamins C, A, B-complex and K; the minerals iron, phosphorus and zinc; as well as various phytonutrients.

Ingredients
Crunchy chicken

  • 3 pcs chicken breast fillets
  • 1 tablespoon Dijon mustard
  • 1 ½ cups crushed multi-grain cereal flakes
  • ¼ teaspoon ground black pepper
  • ¼ teaspoon salt

Pan-grilled broccoli

  • 1 pound broccoli florets, rinsed and cut into 1/8-inch chunks
  • 1 ½ teaspoon minced garlic
  • 1 teaspoon extra virgin olive oil
  • 2 teaspoon low-sodium soy sauce
  • ¼ teaspoon ground black pepper
  • 3 tablespoons toasted chopped walnuts, almonds or pecans

Instructions
Crunchy chicken

  1. Preheat oven to 400°F. Rinse chicken.
  2. Place mustard in a medium bowl and toss chicken to coat.
  3. Mix together crushed cereal, salt and pepper in another bowl. Coat chicken with the cereal mixture.
  4. Bake chicken in a shallow baking pan for about 25 to 30 minutes or until golden brown and cooked through.

Pan-grilled broccoli

  1. Place broccoli florets in a mixing bowl and toss with soy sauce, olive oil, pepper, garlic and nuts.
  2. Heat grilling pan over medium to high heat, add the broccoli mixture and cook for 2-3 minutes stirring every now and then to prevent burning.

To Serve

Arrange Crunchy Chicken on a serving plate and place broccoli on the side.

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