Oven-Baked Chicken Breasts with Lemon-Mustard Arugula Salad
- Preparing Time: -
- Total Time: -
- Served Person: Makes 6 servings
- 1/2 teaspoon salt
- 1 teaspoon paprika
- 1/4 cup extra-virgin olive oil
- 1/2 teaspoon freshly ground black pepper
- 1/2 teaspoon cayenne pepper
- 2 tablespoons fresh lemon juice
- 1/4 cup dijon mustard
- 2 tablespoons extra-virgin olive oil
- 3 tablespoons fresh lemon juice
- 3/4 cup grated parmesan cheese
- 6 tablespoons all purpose flour
- 1 tablespoon minced shallot
- 1 1/2 teaspoons dry mustard
- 1 teaspoon minced fresh thyme
- 1 1/2 teaspoons dijon mustard
- 1 tablespoon minced fresh thyme
- 1 1/2 teaspoons finely grated lemon peel
- 1/2 teaspoon coarsely ground black pepper
- 1 1/3 cups buttermilk
- 2 garlic cloves, pressed
- 6 chicken breast halves with skin and bones (about 4 pounds)
- 1 1/3 cups panko (japanese breadcrumbs)*
- 3 tablespoons butter, melted
- 1 5-ounce package arugula
- 1 ounce parmesan cheese, shaved with vegetable peeler into strips
- Carbohydrate 23 g(8%)
- Cholesterol 86 mg(29%)
- Fat 34 g(52%)
- Fiber 2 g(9%)
- Protein 30 g(61%)
- Saturated Fat 11 g(57%)
- Sodium 593 mg(25%)
- Calories 515
Oven-Baked Chicken Breasts with Lemon-Mustard Arugula Salad: A Weeknight Winner
As a busy working mom, finding time to cook a healthy and delicious dinner can feel like a Herculean task. Between work deadlines, school pick-ups, and managing household chores, the last thing I want is to spend hours in the kitchen. That's why I've become a big fan of recipes that are both quick and nutritious, and this oven-baked chicken with lemon-mustard arugula salad is a perfect example. It's a meal that satisfies my cravings for flavorful food without sacrificing my precious time or my commitment to healthy eating.
The beauty of this recipe lies in its simplicity. The chicken is marinated overnight (which can be done the night before, freeing up even more time during the week!), then coated in a delicious blend of breadcrumbs, herbs, and spices. The baking process is straightforward and requires minimal attention. While the chicken bakes, I can quickly whip up the vibrant arugula salad, which adds a refreshing and tangy counterpoint to the rich, savory chicken. The combination of textures—the crispy chicken skin and the peppery arugula—is simply delightful.
I often adjust this recipe to suit my family's preferences and what's available in my fridge. Sometimes I add a pinch of red pepper flakes to the chicken coating for a little extra kick. Other times, I swap out the arugula for spinach or a mix of greens. The lemon-mustard dressing is incredibly versatile; I’ve even used it as a marinade for other proteins. The possibilities are endless!
This isn’t just a quick and easy dinner; it's a versatile dish that can be easily adapted to different occasions. It’s perfect for a weeknight meal, but it’s also elegant enough to serve to guests. The vibrant colours of the salad make it visually appealing, and the flavours are so satisfying that it always earns rave reviews.
The best part? This recipe encourages healthy eating without feeling restrictive. It's a balanced meal with lean protein, healthy fats, and plenty of vitamins from the arugula. This recipe allows me to feel good about providing my family with a delicious and nutritious meal without spending hours slaving over a hot stove. In the world of busy lives and demanding schedules, that’s priceless.
Beyond its convenience, this recipe brings a sense of accomplishment. Knowing that I've created a flavorful and healthy meal from scratch is incredibly rewarding. It’s a small victory in a day filled with many tasks, and it reminds me that even amid the chaos of everyday life, I can still find time to nourish myself and my family with delicious, home-cooked food. This recipe isn't just a meal; it’s a small act of self-care and a testament to the power of simple, flavorful cooking.
One final tip: Leftovers are just as delicious the next day! I often pack the chicken and salad for lunch, enjoying the satisfying flavors once again. So, whether you're a busy professional, a stay-at-home parent, or simply someone who appreciates a quick and healthy meal, this oven-baked chicken with lemon-mustard arugula salad is a recipe you'll want to add to your culinary repertoire. It's a true weeknight winner!
Step-by-step
- Preparation For marinade: Whisk first 7 ingredients in large bowl. Add chicken; turn to coat. Cover and chill overnight, turning occasionally.
- For coating: Mix first 10 ingredients in another large bowl. Place 1 wire rack on each of 2 rimmed baking sheets. Remove 1 chicken breast from bowl. Turn chicken breast in coating mixture. Transfer to rack, skin side up. Repeat with remaining chicken breasts, arranging 3 breasts on each rack. Let stand 30 minutes.
- Position 1 rack in top third and 1 rack in bottom third of oven; preheat to 450°F. Drizzle 1/2 tablespoon melted butter over each breast. Place 1 baking sheet on top rack and second sheet on bottom rack.
- Bake chicken 20 minutes. Reverse baking sheets. Bake until coating is browned and instant-read thermometer registers 160°F when inserted into thickest part of breast, about 20 minutes longer.
- For salad: Meanwhile, whisk first 5 ingredients in small bowl. Gradually whisk in oil. Season dressing to taste with pepper.
- Place arugula and Parmesan in large bowl. Add some of dressing; toss to coat. Season to taste with salt and pepper.
- Place 1 chicken breast on each plate. Divide salad among plates and serve.
