Honey-mustard chicken has crunch

Sweet and tangy honey mustard forms a thick glaze over broiled chicken breasts for this 10-minute dinner. Broken pecan pieces add flavor and crunch.

By flattening the chicken to about 1/4-inch thick, the cooking time is cut in half. You can shorten the cooking time even more by using cooked boneless, skinless chicken breasts. They only need to go under the broiled for 2 minutes to warm through and then add the honey mustard glaze for one minute.

Cannellini beans are large, white Italian kidney beans and can be found, canned, in most supermarkets.

This meal contains 520 calories per serving with 21 percent of calories from fat.

Pecan-Crusted Honey Mustard Chicken

Makes 2 servings.

Vegetable oil spray

3/4 pound boneless, skinless chicken breast

Salt and freshly ground black pepper

1/4 cup honey mustard

2 tablespoons chopped unsalted pecans

Preheat broiler and line a baking tray with foil and spray with vegetable oil spray. Place chicken between 2 pieces of plastic wrap and flatten with the bottom of a heavy pan or meat bat to a thickness of 1/4-to-1/2-inch thick. Place on foil. Broil 5 inches from heat for 3 minutes. Turn chicken over, add salt and pepper to taste and broil 3 minutes. Remove from broiler and spoon on honey mustard. Broil 1 minute. Remove from broiler and sprinkle pecans on top and serve.

Per serving: 354 calories (28 percent from fat), 10.9 g fat (1.6 g saturated, 5.2 g monounsaturated), 108 mg cholesterol, 37.1 g protein, 36.3 g carbohydrates, 0.9 g fiber, 285 mg sodium.

Garlic Cannellini Beans

Makes 2 servings.

1 cup canned rinsed and drained cannellini beans

1/4 cup fat-free, low salt chicken broth

2 garlic cloves, crushed

2 teaspoons dried rosemary

Salt and freshly ground black pepper

Place beans in sauce pan with chicken broth, crushed garlic and rosemary.

Simmer 3 minutes to warm through. Add salt and pepper to taste. Or, place ingredients in a microwave-safe bowl and microwave on high 2 minutes. Stir well.

Per serving: 166 calories (6 percent from fat), 1.1 g fat (0.4 g saturated, 0.1 g monounsaturated), no cholesterol, 10.4 g protein, 30.8 g carbohydrates, 7.9 g fiber, 77 mg sodium.