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Tarragon Dijon Baked Chicken Thighs
Makes 4 chicken thighs, 2 servings
cooking spray
3 tablespoons (45 ml) Dijon-style mustard
1
1
⁄2 tablespoons (25 ml) honey
1
⁄2 teaspoon (2 ml) tarragon
1
⁄2 teaspoon (2 ml) Worcestershire sauce
4 skinless, bone-in, chicken thighs
Preheat toaster oven to 450°F (235ºC). Line baking pan with foil, arrange
chicken on rack and place in prepared baking pan. Lightly coat rack with
cooking spray.
Place mustard, honey, tarragon, and Worcestershire sauce in a small bowl
and stir to blend. Spread evenly on chicken. Arrange chicken on prepared
rack, “skin” side down, bake for 10 minutes. Rotate baking tray and turn
the thighs to skin side up. Bake for an additional 10 to 15 minutes, until
juices run clear and chicken reads 180°F (82ºC) when tested with an
instant-read thermometer. Serve hot or chilled.
Nutritional information per serving:
Calories 469 (56% from fat) • carb. 19g • pro. 33g • fat 29g
• sat. fat 8g • chol. 158mg • sod. 699mg • calc. 25mg • fiber 0g
Meatloaf
This meatloaf makes out-of-this-world sandwiches the next day
(if there are any leftovers!).
Makes 3 to 4 servings
2
⁄3 cup (150 ml) uncooked oatmeal (regular or quick)
1
⁄3 cup (75 ml) ketchup
1 large egg
2 teaspoons (10 ml) Worcestershire sauce
1 teaspoon (5 ml) Dijon-style mustard
1 pound (500 g) ground meatloaf mix (
1
⁄2 beef,
1
⁄4 pork,
1
⁄4 veal)
or ground turkey
1
⁄2 cup (125 ml) finely chopped onion
1 small clove garlic, finely minced
1
⁄2 teaspoon (2 ml) kosher salt
1
⁄4 teaspoon (1 ml) freshly ground black pepper
For glaze (optional):
1
⁄4 cup (50 ml) ketchup
1 tablespoon (15 ml) brown sugar
1
⁄2 teaspoon (2 ml) Dijon-style mustard
Combine glaze ingredients and stir until smooth.
Place oatmeal, ketchup, egg, Worcestershire sauce, and mustard in a
medium bowl and stir to blend. Let stand for 5 minutes to soften oatmeal.
Preheat the toaster oven to 375°F (190ºC).
Add ground meat, onion, garlic, salt, and pepper. Mix to combine well (use
a spoon or clean hands). Pack into a 3-cup (750 ml) loaf pan [7
1
⁄2 x 3
3
⁄4 x 2
1
⁄4
inch (18.75 x 9.38 x 5.63 cm)]. Bake in toaster oven for approximately
60 minutes*, until top is well browned and meat registers 175°F (80ºC)
when tested – juices will run clear, not pink. Let stand 5 to 10 minutes in
loaf pan, drain excess fat if necessary, loosen sides if necessary and turn
out to slice. Cover and refrigerate leftovers.
*If you are using glaze, spread evenly over meatloaf after it has baked for
45 minutes.
Nutritional information per serving:
Calories 373 (36% from fat) • carb. 17g • pro. 40g • fat 14g • sat. fat 6g
• chol. 146mg • sod. 678mg • calc. 24mg • fiber 1g
10