swanlogo2.jpg (2420 bytes)Crispy Dijon Chicken
(Modifed to included tofu)

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  • 3/4c. dry unseasoned bread crumbs
  • 1/3 c. Dijon mustard
  • 1 T. olive oil
  • 4 (4 oz. each) boneless skinless chicken breast (halves)
  • 1/2 lb. extra firm tofu, cut into 4" slabs


  • Take out two cereal bowls and place the bread crumbs in one, the mustard in the other:
  • Heat the olive oil over medium heat in a non-stick skillet.
  • Dip chicken and/or tofu in mustard, then roll in the crumbs.  Brown each side in the skillet for 4 - 5 minutes.

Serving suggestion: The chicken is for my family, the tofu for me.  I cook them together and it makes enough for two meals for us.  Other components of a typical meal for my family, such as herbed brown rice, baked sweet potatoes, fresh steamed broccoli, and fruit salad, are the same for all of us.

This recipe (with my tofu modification) is from Lickety-Split Meals for Health Conscious People on the Go! by Zonya Foco, RD.  I love this cookbook and recommend it to all my clients.  To see her web site for ordering information, click on her book title above.  Enjoy!



In my book, I have included the names of several dozen cookbooks which feature recipes that are compatible with (or that can be modified to fit) the ultra-healthy diet I follow, including some resources which are free.

I am also collecting recipes to include in a future edition of my book as well as to be featured on "Menus and recipes".   I have asked readers to send me any recipes that they have found to be great-tasting and easy to prepare, and that emphasize the nutritional guidelines which are outlined in my book.  I will also consider taking people's favorite "normal" recipes and posting versions which are modified for maximal cancer prevention.

If you have a recipe you wish to submit for possible inclusion in either my book or on this web page, please send it to me.  If the recipe is from a cookbook or other printed source, please include the name, author, and publisher of the source so that I can ask for permission to reprint the recipe.  If it is a recipe you created, or a family favorite, please indicate that, also.

Mail recipes to me at:

Contact Information:
Phone/Fax: 734/996-9260

P.O. Box 130221, Ann Arbor, MI  48113


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