Herb-Crusted Chicken

 

Like virtually all leafy green plants, herbs are power packed, nutrient dense foods. I love to sprinkle parsley & mint on my salads, cilantro on homemade salsa and all the above into green smoothies for breakfast (different post!).

Today… we’re going to use fresh parsley, rosemary, thyme and sage in a mixture to top chicken for a flavorful and healthy meal. Serve with lightly seamed broccoli, roasted asparagus or on top a bed of spinach!

Herb-Crusted Chicken

4 boneless/skinless organic or free range chicken breast (1lb total or ¼ lb each)
1 Tbl chopped fresh parsley
1 Tel chopped fresh rosemary
1 Tbl chopped fresh thyme
1½ tsp chopped fresh sage
½ tsp sea salt
freshly ground black pepper to taste
3 Tbl ground flax seed
2 Tbl Dijon mustard

Place each chicken breast between parchment paper (or plastic wrap) and pound firmly with mallet or small saucepan to flatten slightly (about ½ inch thickness). Mix herbs, salt, pepper and flax seed and sprinkle mixture across large flat plate. Brush each breast with thin layer of Dijon mustard and coat each side with herb mixture.

Heat 1 Tbl olive oil in pan over medium heat. Sauté breast for 5-6 minutes. Reduce heat to medium/low and flip breast over, cooking for another 5-6 minutes until cooked through. Remove from heat and serve with lightly steamed vegetable or atop a bed of spinach leaves with grape tomatoes, cucumber slices and shredded carrots.


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