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Christine
Andrews
Makes: 4 servings
1 garlic clove, peeled
1/4 cup fresh flat-leaf parsley leaves
2 slices whole-wheat bread
1/4 cup grated Parmesan (1 ounce)
2 tablespoons olive oil
1/4 teaspoon kosher salt
Freshly ground black pepper
4 skinless, boneless chicken-breast halves, 2 pork tenderloins,
halved (1 1/2 to 2 pounds total), or 1 1/2 pounds skinless salmon
fillet (4 pieces)
4 teaspoons Dijon mustard
Heat oven to 400° F. Lightly coat a medium baking dish with
vegetable cooking spray. Mince the garlic in a food processor, then
add the parsley and pulse until combined, about 15 seconds. Add
the bread, Parmesan, oil, salt, and a few grinds of black pepper.
Pulse until well combined. Arrange the meat or fish in the baking
dish. Spread with the mustard, then pat the crumbs on top.
Bake until cooked through, 20 to 25 minutes for the chicken, 30
minutes for the pork, or 20 minutes for the salmon. Divide among
4 plates and season with salt and pepper to taste.
NUTRITION PER SERVING: CALORIES 316(39% from fat); FAT 14g (sat
3g); PROTEIN 39mg; CHOLESTEROL 100mg; CALCIUM 119mg; SODIUM 537mg;
FIBER 1g; CARBOHYDRATE 8g; IRON 2mg
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