Breaded Chicken Breasts with Spinach and Dill Sauce

Course Main Dishes
Prep. Time 15 mins
Cooking Time 45 mins
Yields 6 servings

Preparation
Nutritional Info
Comments (3)

Preparation

What You Need

3 boneless skinless chicken breasts

1/3 cup (80 ml) Dijon mustard

1/3 cup (80 ml) sour cream or plain yogurt

2 tbsp (30 ml) chopped fresh dill

1/4 tsp (1 ml) black pepper

3 cups (750 ml) fresh breadcrumbs

Dill Sauce:

2 tbsp (30 ml) butter

3 tbsp (45 ml) all-purpose flour

3 cups (750 ml) milk, hot

1 tsp (5 ml) salt

1/4 tsp (1 ml) black pepper

10 oz (300 g) spinach, cooked, squeezed dry and chopped

1/3 cup (80 ml) chopped fresh dill

1/4 tsp (1 ml) nutmeg

1 cup (250 ml) grated Canadian Swiss cheese

Instructions

Pat chicken pieces dry. Combine mustard, sour cream, dill and pepper in a flat dish. Place breadcrumbs in another dish. Dip chicken into mustard mixture to coat; roll in breadcrumbs. Pat crumbs in well.

Brush a cookie sheet lightly with oil and place in oven while preheated to 375 °F (190 °C). Place chicken on hot cookie sheet and bake 20 min. Turn and bake 15 to 25 min longer depending on thickness of chicken.

While chicken is baking prepare Dill Sauce.

Dill Sauce
Melt butter in large saucepan; whisk in flour. Cook without browning 5 min. Whisk in hot milk; bring to a boil. Add salt and pepper; cook over low heat, stirring occasionally, 10 min. Add spinach, dill, nutmeg; cook 5 min longer. Add cheese; cook until melted. Season to taste.

Serve chicken breasts with Dill Sauce spooned over the top.

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Nutritional Info

Per serving

Energy: 354 Calories
Protein: 30 g
Carbohydrate: 24 g
Fat: 15 g
Fibre: 1.9 g
Sodium: 906 mg

Top 5 nutrients provided by a serving of this recipe

Nutrient (% DV)*

Calcium: 37 % / 409 mg
Selenium: 84 %
Vitamin B12: 69 %
Folate: 43 %
Vitamin B6: 41 %

* Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.

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