Spicy crusted chicken fillet


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Categories:Chicken Recipes / Main Courses / Christmas recipes / Oven baked recipes /


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Diet recipes are very delicious, if you know how to combine the ingredients. In addition to being healthier, dietary steaks will give you a pleasant feeling of fullness (without discomfort or bloating). An ideal meal is based on a high quality protein combined with vitamins, minerals and fibers from various sidedishes and fresh salads.
When you keep a healthy diet is very important not to be hungry, so eating moderate, often and more varied.
Because January is the month to return to the desired weight , I will propose a lot of menus very appetizing, but all dietary, most inspired by the different diets recommended by doctors.
Skinless chicken breast, so recommended for a harmonious silhouette, might seem too dull or boring for you (you can be tired of the eternal barbecue chicken, so it is easy to understand). That is why I chose this very attractive chicken recipe that is cooked very fast (the preparation takes only 5 minutes and then you just wait 20-30 minutes while chicken is baking ) .
This recipe is a nice choice for a lunch, dinner or snack.
Spicy crusted chicken can be served hot with warm baked tomatoes with oregano, as a sidedish (as recommended in the Scardale medical diet), or steamed green beans, mashed cauliflower, lettuce, etc.. Also, you can slice it and serve cold slices of roast chicken instead of ham or sausages, in salads, in sandwiches made with whole grain bread, whole pasta or as a topping for dietary pizza.

Ingredients:
-boneless and skinless chicken breast
-garlic
-mustard (preferably Dijon)
-organic lemon
-one celery stalk (optional)
-a pinch of ground coriander
-a pinch of ground ginger or a teaspoon of grated fresh ginger
-chili peppers
-fresh basil
-fresh mint leaves
-parsley
-sea salt
-black pepper



Wash the chicken and put it in a baking tray. Squeeze half a lemon over chicken, add a cup of water . Note that i do not add any fat. Cut the celery in pieces and place them under the chicken halves.


Sprinkle salt , lemon zest (that's why you need untreated lemon) ,freshly ground pepper, hot pepper flakes. To add more fragrance and a more exotic touch, powder chicken with a little coriander and ginger.


Mash the garlic and add to the chicken. Add a teaspoon of Dijon mustard, spread it all over, creating a crust.


Season the mustard-garlic crust with dried oregano and rosemary (sprinkle a teaspoon of each).


Let chicken marinate 30 minutes before placing in oven.


Cover with foil and bake 20 minutes covered at 180 Celsius degrees, then remove foil and let another 15 minutes to brown.


To make sure it's ready, you can easily check, making a cut in the middle of meat. Meat should be well cooked, white, and juicy.
Remove each piece of chicken to a hot platter (preferred), leave for 5 minutes and then slice it .


During the time you bake the chicken breats, you can make a sauce based on lemon juice, a pinch of salt, chopped herbs, black pepper . Sprinkle with this sauce the hot slices of chicken. If you prefer, you can add a teaspoon of good quality olive oil in the sauce (extra virgin olive oil, grape seed oil are very good).


Serve with favorite garnish, in this case with baked half tomatoes. Tomatoes have a special mediteraneean fragrance and represente a major source of lycopene, ideal for your health.
So, does a diet sound bad with this lunch menu?
Good appetite!