Ingredients:
Panko Crusted Baked Chicken Finger Ingredients |
- 8 - 5 oz boneless, skinless chicken breasts
- 3/4 cup panko (whole wheat panko bread crumbs)
- 1/4 cup Dijon Mustard (may sub with spicy Asian mustard)
- 1/2 cup nonfat plain yogurt
- 2 Tbsp sesame oil (may sub with peanut oil)
- 3 garlic cloves
- 1-1/2 tbsp dried parsley
Directions:
Rinse and pat dry, chicken breast and set aside. In a large bowl, mix mustard, crushed garlic, yogurt, and sesame oil. In separate bowl, mix parsley with panko. Dip chicken into mustard mixture and then roll it in breadcrumbs. Place on a cookie sheet sprayed with nonstick spray and bake at 475 degrees for 20 minutes, or until coating is golden brown and chicken is no longer pink. Serve with Dijon sauce or marinara sauce.
NUTRITION INFORMATION PER SERVING
Calories: 231, Protein 31g, Carbs 9g, Total fat 7g, Fiber .5g
Dijon Sauce
- 1/4 cup Dijon Mustard
- 1/4 cup nonfat plain yogurt
- 1 tsp sesame oil
- 1 tsp low sodium soy sauce
NUTRITION INFORMATION PER SERVING
Calories: 17 protein, .5 carbs, 1g total fat, Fiber 0g
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