Honey-Dijon Chicken
Per ServingHoney-Dijon Chicken |
||
|---|---|---|
| Makes: 4 servings | ||
| Serving Size: 3 oz cooked chicken | ||
| Calories | 215 | |
| Fat | 6 | g |
| Saturated Fat | 1.4 | g |
| Trans Fat | 0 | g |
| Carbohydrate | 15 | g |
| Fiber | 1 | g |
| Sugars | 1 | g |
| Cholesterol | 65 | mg |
| Sodium | 410 | mg |
| Potassium | 255 | mg |
| Protein | 26 | g |
| Phosphorus | 220 | mg |
| Choices: Carbohydrate 1, Lean Protein 3 | ||
- Makes: 4 servings
- Serving Size: 3 oz cooked chicken
Ingredients
| 4 | boneless, skinless chicken cutlets or chicken breasts (3 oz each) | |
| 5 | Tbsp. | honey-Dijon mustard |
| 1 | Tbsp. | water |
| 1/8 | tsp. | salt |
| 1/8 | tsp. | black pepper |
| 1/4 | cup | breadcrumbs |
| 1/4 | cup | flour |
| 1/2 | tsp. | paprika |
| 1 | Tbsp. | trans fat–free margarine or butter |
Directions
- Preheat the oven to 425° F. Line a baking sheet with foil and spray with nonstick cooking spray. Cover the chicken breasts with plastic wrap and pound them with a mallet to uniform thickness (about 1/2 inch). This is important so they cook quickly and evenly.
- In a shallow bowl or on a plate, combine the honey-Dijon mustard, water, salt, and pepper. In another shallow bowl, combine the breadcrumbs, flour, and paprika. Coat both sides of the chicken with the mustard mixture, then the breadcrumb mixture, and place on the baking sheet.
- Melt the butter or margarine, and drizzle it over the chicken. Bake the chicken for 10 to 15 minutes, without flipping, until it is lightly browned and the thickest part is no longer pink inside.
Adapted from The Six O'Clock Scramble Meal Planner: A Year of Quick, Delicious Meals to Help You Prevent and Manage Diabetes
Special offer: Save 20 percent on the cookbook when you use the code SCRAMBLE20. Order online at ShopDiabetes.org or by calling toll-free 1-800-232-6733. Order #6307-01
