DINNER

Determining what to kinds of dish to prepare for DINNER begins with consulting the ever-expanding list of healthy foods that I have determined that I enjoy. Scanning down the list, I picked some of my favorites and decided to combine them. I chose skinless chicken breasts as the entrée (which I purchased from Wal-Mart—their Great Value brand). Then, I decided to sauté with other favorites from the list: e.g., lemon, mustard, honey, and pepper. I then chose instant whole grain brown rice, broccoli, and baby bella mushrooms.
When I prepare dinner, I usually cook for three.

Lemon-Mustard Chicken
1.    Chicken (3 frozen chicken breasts—placed in warm water to thaw.);
2.    Olive oil (4 oz. 100% cold-pressed virgin olive oil);
3.    Mustard (2 tbls. Dijon mustard)
4.    Lemon (1 whole lemon);
5.    Honey (2 tbls. local honey);
6.    Pepper (1 tbls. Ground pepper);
7.    Broccoli (3 servings);
8.    Bella Mushrooms (3 servings);
9.    Rice (whole grain brown rice).

Directions:    Pour thin cover of olive oil in grilling pan. Heat. Mix olive oil, mustard, honey, lemon, and pepper in dish. (I squeeze the lemon into the olive oil first, including the pulp by using a fork, as it is easier to remove any lemon seeds from the oil before adding the mustard and/or honey.) Next, dip one thawed chicken breast into the “batter,” flip until thoroughly “battered,” and place into pre-heated pan. Repeat with each piece of chicken. After all chicken is grilling in pan, pour remaining “batter” over chicken in pan. Flip chicken after 10 minutes. Brown to taste. Steam rice, broccoli, and mushrooms separately in water. I generally ladle the sauce from the grilling pan over the rice and vegetables on my plate.