Heart Healthy, Kid Friendly Chicken Recipe

One of the challenges I have faced in my journey to be green, healthy and fit is in the area of cooking.  If you have read my posts before, you know about my aversion to cooking.  It’s one of those necessary evils I suppose, even though I am what you might call “kitchen challenged”.  Don’t like cooking or baking, but I can clean like a champ!

My husband is, quite fortunately for me, the kind of guy who will eat pretty much whatever I put in front of him.  Even if he doesn’t like it so much, he’ll at least give it the old college try without a minimum of looks or sounds.  If my teen doesn’t like something though, oh you can be sure I’ll hear about it.

The other dilemma that I have is watching everything that I eat from now on.  I want to make sure that I’m feeding my family good, whole, healthy foods and I also have to be sure I’m watching for things like sodium and cholesterol.  It can be a daunting task to create meals that are nutritious, heart healthy and pleasing enough that my guys will actually eat them.

So with this in mind, I found a recipe for Dijon Chicken and Mushrooms.  It once and for all proved to the guys that chicken a) does not have to be deep fried; b) does not have to come from a bucket with the Colonel’s picture on it; and c) does not have to have Buffalo dipping sauce.  This recipe came from my new favorite book, the Betty Crocker Heart Healthy Cookbook.  By the way, it only took 30 minutes to make everything!  Bonus!!


4 boneless, skinless chicken breast halves (preferably hormone and anti-biotic free)

¼ cup all-purpose flour

½ tsp. sea salt

¼ tsp. pepper

2 tbsp. organic olive oil

½ cup organic chicken broth (I prefer the roasted garlic version or you can add some roasted garlic)

1 ½ tbsp. Dijon mustard

1 jar sliced mushrooms, drained


1.  Place chicken between 2 sheets of waxed paper and flatten to ¼ inch thickness with a rolling pin.  Then, mmix the flour, salt and pepper in a shallow dish.

2.  Heat the oil in a 12 inch skillet over medium high heat.  Coat both sides of the chicken in the flour mixture.  Cook the chicken for 5 minutes, turn it over, and cook for another 5 minutes or so.  You want to make sure the chicken is not pink and the meat thermometer reads 160 degrees.  Remove the chicken and put on a serving plate.  Cover to keep warm.

3.  Stir the broth into the skillet and heat until it boils.  Stir in the mustard and the mushrooms.  Cook about 2 to 3 minutes, stirring constantly until it starts to thicken.  Spoon the sauce over the chicken.


Courtesy of Betty Crocker's

Heart Healthy Cookbook

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