Chicken (or fish) in a Parmesan-Herb Crust

1 garlic clove, peeled

1/4 cup fresh flat-leaf parsley leaves

2 slices whole-wheat bread

1/4 cup grated Parmesan (1 ounce)

2 T tablespoons olive oil

1/4 teaspoon kosher salt

Freshly ground black pepper

4 skinless, boneless chicken breast halves, or 1 1/2 pounds skinless salmon fillet (4 pieces)

4 teaspoons Dijon mustard

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Heat oven to 400˚. Lightly coat a medium baking dish with vegetable cooking spray. Mince the garlic in a food processor, then add the parsley & pulse until combined, about 15 seconds. Add the bread, Parmesan, oil, salt & a few grinds of black pepper. Pulse until well combined. Arrange the meat or fish in the baking dish. Spread with the mustard, then pat the crumbs on top.

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Bake until cooked through, 20 to 25 minutes for the chicken, 20 minutes for the salmon. Divide among four plates & season with salt & pepper to taste.