To make the sauce:
In a large bowl, whisk together the vinegar and mustard. Slowly whisk in the oil until emulsified (well combined) and season with salt and pepper to taste. Fold in the scallions and parsely.
To make the spice rub:
In a small bowl, whisk together the paprika, cumin, mustard, fennel seed, pepper and salt, and set aside.
To make the chicken:
Heat the grill to medium, or preheat the oven to 375 degrees. Brush the chicken breasts with olive oil. Season each chicken breast with salt on both sides. Rub each chicken breast with the spice rub and place rub side down on grill or in casserole dish.
To bake chicken:
Bake for 20 minutes, turning after 10 minutes then for remaining 10 minutes until cooked through.
To grill chicken:
Grill for 5 to 6 minutes or until slightly charred and crust has formed. Turn chicken breasts over and continue cooking 6 or 7 minutes until just cooked through.
Spoon some of the Mustard-Green Onion Sauce onto a platter and place the chicken breasts on top. Garnish with chopped parsley and serve the remaining sauce on the side.
Source: Arthur Agatston, The South Beach Diet Cookbook, p. 208-209.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
|Serving Size: 1 Serving (299g)|
|Recipe Makes: 8 Servings|
|Calories from Fat: 152 (38%)|
|Amt Per Serving||% DV|
|Total Fat 16.9g||22 %|
|Saturated Fat 2.7g||13 %|
|Monounsaturated Fat 10.6g|
|Polyunsanturated Fat 2.4g|
|Cholesterol 136.9mg||42 %|
|Sodium 224.1mg||8 %|
|Potassium 735.4mg||19 %|
|Total Carbohydrate 3.3g||1 %|
|Dietary Fiber 1.8g||7 %|
|Sugars, other 1.5g|
|Protein 55.7g||80 %|
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Calories per serving: 402
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