ORANGE-CRUMBED CHICKEN

"To add to the nutrition, be sure to use whole-wheat crackers. Substitute lemon juice and zest for the orange if you like."

2 Tbsp. orange juice
2 Tbsp. Dijon mustard
1/4 tsp. salt
3/4 cup whole-wheat cracker crumbs
1 Tbsp. grated orange zest
1 shallot
1/4 tsp. pepper
4 skinless boneless chicken thighs

Heat oven to 350 degrees F; spray nonstick baking sheet with nonstick cooking spray.

In small bowl, combine orange juice, mustard and salt.

On sheet of wax paper, combine cracker crumbs, orange zest, finely chopped shallot and freshly ground pepper. Brush chicken on both sides with mustard mixture, then dredge in crumbs, firmly pressing crumbs to coat both sides. Place chicken on baking sheet.

Bake 15 minutes; turn over and bake until cooked through, 15 to 20 minutes longer.

Servings: 4

Nutritional information, per serving: 179 calories, 4 grams total fat (1 gram saturated), 59 mg cholesterol, 518 mg sodium, 20 grams carbohydrate, 3 fiber, 16 protein.

Source: Weight Watchers New Complete Cookbook, 2006