Healthy eating
A winter delight!

Easily prepared in less than 15 minutes, this light dish provides a healthy departure from heavy holiday meals.

California Chicken over Salad

1 tablespoon whole-grain mustard
1 egg white
1 cup fresh whole-wheat bread crumbs
1/3 cup (1 1/2 ounces) freshly grated Parmesan cheese
1 teaspoon grated lemon peel
4 boneless, skinless chicken breast halves, pounded to 1/2-inch thickness
1/4 cup chopped fresh basil
1 tablespoon balsamic vinegar
2 teaspoons extra-virgin olive oil
1/8 teaspoon salt
2 bunches watercress or arugula
3 large plum tomatoes, chopped
1/2 small red onion, finely chopped

1. Coat a broiler-pan rack with cooking spray. Preheat the broiler.

2. In a shallow bowl, combine the mustard and egg white. In another shallow bowl, combine the bread crumbs, cheese and lemon peel.

3. Dip the chicken into the mustard mixture, turning to coat, and then into the bread-crumb mixture, pressing to coat thoroughly with crumbs. Place the chicken on the prepared rack.

4. Broil 6 inches from the heat for 10 minutes, turning once, or until golden brown and a thermometer inserted in the thickest portion registers 160F and the juices run clear. If the chicken browns too quickly, bake the chicken in a 350F oven for 15 minutes.

5. In a medium bowl, whisk together the basil, vinegar, oil and salt. Add the watercress or arugula, tomatoes and onion, and toss.

6. Divide the salad and top each with a chicken breast.

Makes 4 servings.

Nutritional analysis per serving: Calories 264; Protein 34g; Carbohydrates 15g; Fat 8g; Saturated fat 3g; Cholesterol 72mg; Dietary fiber 3g; Sodium 483mg.