Great tasting baked and flaky chicken that's under 250
calories and 6 grams of fat. You won't miss your fried
chicken with this great tasting low fat, low calorie recipe.
3
large garlic cloves, minced
1
teaspoon olive oil
1
cup unseasoned bread crumbs
2
tablespoons yellow cornmeal
1
tablespoon grated lemon rind
1/2
teaspoon salt
1/2
teaspoon black pepper
1/4
cup Dijon-style mustard
2
tablespoons water
1
tablespoon honey
6
boneless, skinless chicken breast halves (about
1 - 1/2 pounds
Preheat oven to 425 degrees F, with a rack in
center. Spray a rack set in a shallow baking pan with
nonstick cooking spray. Set aside.
Combine garlic and oil in a small nonstick skillet.
Saute garlic over medium heat until slightly softened;
do not brown. In a small bowl, combine garlic with bread
crumbs, cornmeal, lemon rind, salt and pepper; mixture
should be fine and uniform. Transfer to a shallow dish.
Set aside.
In a shallow soup bowl, stir together nustard, water
and honey.
Piece by piece, coat each breast with mustard
mixture, then crumb mixture, turning several times and
pressing crumbs into surfaces. As each piece is
complete, place on prepared rack. Sprinkle lightly with
2 tablespoons remaining crumbs.
Bake for 20 minutes, or until chicken is crisp and
juices run clear when it is cut in the middle. Serve
immediately
Per Serving:
calories: 250
fat: 6 g
cholesterol: 77 mg
sodium: 421 mg; protein: 31 g
carbs: 15 g
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