Entrees: Chicken


Roasted Chicken Breasts with Herbs on Collard Greens

Recipe Courtesy of Bob Greene, "The Best Life Diet Cookbook"


THIS IS A SIGNIFICANTLY more healthful version of fried chicken and collard greens. Enjoy it any time you'd like!

3/4 cup whole wheat bread crumbs, tightly packed 1/4 teaspoon salt (1/8 for breadcrumbs, 1/8 for greens)
1/2 onion, chopped Vegetable oil cooking spray
1 teaspoon chopped fresh thyme, or 1/2 teaspoon dried 4 skinless boneless chicken breasts, about 4 ounces each
1 teaspoon chopped fresh rosemary, or 1/2 teaspoon dried 4 cups collard greens, well washed and julienned
1 teaspoon mustard powder 2 tablespoons balsamic vinegar
4 cloves garlic, finely chopped (2 for chicken, 2 for greens) Black pepper to taste
  1. Preheat the oven to 375°F.
  2. Heat a heavy bottomed ovenproof skillet, large enough to comfortably fit the chicken breasts, over medium heat.
  3. Combine the bread crumbs, onion, thyme, rosemary, mustard powder, 2 garlic cloves, and 1/8 teaspoon salt in a food processor for 1 minute.
  4. Lightly coat the skillet with cooking spray and place the chicken breasts smooth side down. Cook until browned, about 3 minutes.
  5. Remove the pan from the heat and turn the chicken over. Coat the browned side of the chicken with the bread crumbs mixture.
  6. Place the skillet in the oven and cook for 10 minutes.
  7. Lightly coat the greens with the cooking spray.
  8. Toss the greens with 2 garlic colves and 1/8 teaspoon salt.
  9. Place the greens on a sheet pan and cook in the oven for 10 minutes, tossing every 3 minutes.
  10. Remove the greens and immediately toss with the vinegar and pepper.
  11. To serve, divide the collard greens among 4 plates and top each with 1 chicken breast.

    PREP TIME: 15 minutes    TOTAL TIME: 30 minutes

PER SERVING, ABOUT: Calories: 215 Protein: 30 g Carbohydrate: 18 g Dietary Fiber: 3 g Sugars: 3 g Total Fat: 2 g Saturated Fat: 1 g Cholesterol: 66 mg Calcium: 100 mg Sodium: 259 mg

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Last Editorial Review: 12/15/2008