4 boneless skinless chicken breast halves
1/4 cup Dijon mustard
1/2 teaspoon dried rosemary leaves, crushed
1 tablespoon extra-virgin olive oil
2 teaspoons fresh lemon juice
2 cups hot cooked instant rice (cooked as directed on package, omitting margarine and salt)
Freshly ground black pepper
2 tablespoons finely chopped fresh parsley
1. Heat oven to 375. Spray 12x8 inch baking dish with nonstick cooking spray. Place chicken in sprayed dish. In a small bowl, combine mustard, rosemary, oil and lemon juice; beat until well blended. With the back of a spoon, spread mustard mixture over the chicken to coat thoroughly.
2. Bake at 375 for 25 to 30 minutes or until the chicken is fork-tender and juices run clear.
3. Meanwhile, cook the rice as directed.
4. Sprinkle the chicken with pepper. With slotted spoon, place the chicken on 4 individual plates. Spoon 1/2 cup of cooked rice onto each plate; spoon juices from baking dish over rice. Sprinkle rice and chicken with parsley.
1 serving equals: 260 calories, 8g fat, 19g carbohydrate, 1g fiber, and 29g protein.