Recipe: Orange-Crumbed Baked Chicken

ORANGE-CRUMBED BAKED CHICKEN

2 tablespoons orange juice
2 tablespoons Dijon mustard
1/4 teaspoon salt
3/4 cup whole-wheat cracker crumbs
1 tablespoon grated orange zest
1 shallot, finely chopped
1/4 teaspoon freshly ground pepper
Four 3-ounce skinless boneless chicken thighs

Preheat the oven to 350 degrees F; spray a nonstick baking sheet with nonstick cooking spray.

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

On a sheet of wax paper, combine the cracker crumbs, orange zest, shallot and pepper.

Brush the chicken on both sides with the mustard mixture, then dredge in the crumbs, firmly pressing the crumbs to coat both sides. Place the chicken on the baking sheet.

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

Makes 4 servings (1 thigh each)

Nutrition information per serving: 179 cal., 4 g total fat (1 g saturated), 59 mg chol., 518 mg sodium, 20 g carbo., 3 fiber, 16 pro.

Source: Weight Watchers New Complete Cookbook by Weight Watchers