Serves: 1

Prep time: 15-20 minutes

Cook time: 30 minutes


Pretzel-Crusted Chicken:

4 oz skinless, boneless chicken breast

1 T dijon mustard

2 tsp garlic

1 T red wine vinegar

1 tsp olive oil

1 egg white (3 T)

2 T crushed pretzels

1 T whole-wheat panko bread crumbs

2 tsp hemp seeds

Spinach Salad with Honey Mustard Dressing:

2-3 handfuls spinach

Chopped red onion

2 T goat cheese

1-2 T chopped pecans

3 artichoke hearts, chopped

1 T balsamic vinegar

1 T plain, nonfat greek yogurt

2 tsp dijon mustard

Pinch of stevia


Pretzel-Crusted Chicken:

  1. Blend mustard, garlic, red wine vinegar, olive oil, and egg whites and place in open bowl.
  2. Mix crushed pretzels, bread crumbs, and hemp seeds in separate bowl.
  3. Dredge chicken breast in dijon mixture, then coat in bread crumb mixture.
  4. Bake in oven at 400 degrees for 25-30 minutes, flipping halfway.

Rosemary Garlic Sweet Potatoes:

  1. Season chopped sweet potato with minced garlic, rosemary, thyme, black pepper, and pink salt.
  2. Roast in oven at 400 degrees for 30 minutes.

Spinach Salad with Honey Mustard Dressing:

  1. Assemble red onion, artichokes, goat cheese, and pecans over spinach
  2. Mix balsamic vinegar, greek yogurt, dijon mustard, and stevia. Serve over salad.

Pretzel chicken served over spinach salad with roasted sweet potatoes, cauliflower, and broccoli.