This recipe from the moms of the NFC is packed with protein and the umami foods asparagus and Parmesan cheese.
- 3 tbsp light mayonnaise
- 2 tbsp low-fat milk
- 1 tsp cider vinegar
- 1 tsp sugar
- 1 tsp salt
- 1/8 tsp celery seeds
- 1 tbsp plus 1/4 cup bottled barbecue sauce
- 1 lb bag (8 oz) shredded red cabbage (about 4 cups)
- 1 tbsp bag (8 oz) shredded carrots (about 3 cups)
- 2 oz large pears (1 lb), cored and cut in thin strips
- 4 (1-1/4 pounds) boneless skinless chicken breast halves
- 1/4 tsp black pepper
- 1 lb thin asparagus spears
- 1 tbsp extra-virgin olive oil
- 1 oz shaved Parmesan cheese
- Freshly ground black pepper to taste
- 1/4 cup balsamic vinegar, or to taste
For NFC's BBQ Chicken:
Blend mayonnaise, milk, vinegar, sugar, 1/2 teaspoon of the salt, celery seeds and 1 tablespoon of the barbecue sauce. In a bowl, mix cabbage, carrots and pears. Top with mayonnaise mixture; toss to coat. Cover and refrigerate for at least 2 hours.
Heat oven to 450°F. Place chicken breasts on a rack over a baking sheet. Remove 2 tablespoons barbecue sauce to a small bowl; brush each breast lightly with remaining barbecue sauce, then sprinkle with remaining 1/2 teaspoon salt and black pepper. Bake at 450°F for 30 minutes or until internal temperature of chicken registers 155°F on an instant-read thermometer. Remove from oven and spoon reserved barbecue sauce over chicken breasts. Serve with 1 to 1 1/2 cups slaw per person.
Suggested Side: Asparagus with Parmesan Crust
Preheat oven to 450°F. Place asparagus on a baking sheet. Drizzle with olive oil and toss to coat. Arrange asparagus spears in a single layer. Spread Parmesan cheese over asparagus, and season with freshly ground black pepper. Bake 12 to 15 minutes in the preheated oven, until cheese is melted and asparagus is tender but crisp. Serve immediately on warm plates, sprinkling with balsamic vinegar to taste.