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Lymphoma and Pets
Mustard Chicken with Summer Vegetables from the AICR
In its ongoing effort to promote healthy, cancer-preventive lifestyle choices, the American Institute for Cancer Research put together dishes from their test kitchen that are nutritious and delicious and excellent for our health. This week's entry from the AICR is mustard chicken with summer vegetables.
This dish is convenient, easy to prepare and lends itself very easily to refrigeration and leftovers. It's also full of vegetables and packed with so many great flavors, from mustard to thyme to fennel – this last one reportedly a "must" for that great unifying European conqueror Charlemagne more than 1,200 years ago. What more might you want from a summer dish?
The term "new potatoes" does not mean a separate potato variety. In the words of the AICR:
Harvested during the spring and summer, the skin of new potatoes is generally thinner than the skin found on older potatoes. Not surprisingly, they are rarely peeled before cooking. Because they are small in size they blend well with the other vegetables. These qualities make them perfect for roasted dishes.
As always, all recipes offered by the AICR have been vetted and approved by a registered dietitian (RD).
Mustard Chicken with Summer Vegetables
- 4 Tbsp. stone ground mustard
- 2 Tbsp. reduced-sodium soy sauce
- 4 chicken legs, skin removed
- 4 chicken thighs, skin removed
- 1 medium fennel bulb, cut into 1-inch wedges
- 2 small yellow squash, sliced 1 1/2-inch thick
- 2 small zucchini, sliced 1 1/2-inch thick
- 4 carrots, sliced in half lengthwise
- 4 celery stalks, sliced into 2-inch pieces
- 1 red onion, cut into 1-inch wedges
- 8 whole baby new red potatoes or 4 small red potatoes, halved
- 4 sprigs fresh thyme
- 1 Tbsp. olive oil
- Salt and freshly ground black pepper
Preheat oven to 400 degrees.
In large mixing bowl, whisk together mustard and soy sauce. Add chicken and coat well.
In large baking pan, arrange fennel, squash, zucchini, carrots, celery, onion, potatoes and thyme. Brush vegetables with oil and season with salt and pepper to taste. Place chicken over vegetables. Brush chicken with mustard sauce. Cover pan with foil and roast for approximately 50 minutes, or until chicken is cooked through and vegetables are tender. Remove foil, increase oven temperature to broil and roast another 4-5 minutes to brown vegetables and chicken. Serve.
Makes 4 servings.
Per serving: 400 calories, 12 g total fat (3 g saturated fat), 40 g carbohydrate, 28 g protein, 7 g dietary fiber, 460 mg sodium.
Photo of market zucchini by John Nyboer