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Recipe: Oven-Fried Chicken Breasts with Honey Mustard Sauce

Main Dishes - Chicken, Poultry
OVEN-FRIED CHICKEN BREASTS
WITH HONEY MUSTARD SAUCE

FOR THE CHICKEN:
2 large egg whites
1 tablespoon water
1/2 teaspoon hot pepper sauce
3/4 cup, plus 2 tablespoons corn flakes or other cereal, crumbled
1 teaspoon paprika
1/2 teaspoon tarragon, optional
1/2 teaspoon dry mustard
1/4 teaspoon ground black pepper
1/8 teaspoon salt
4 chicken breast halves (about 2 1/4 pounds), skinned, or 4 boneless, skinless breast halves (about 1 pound)
FOR THE HONEY MUSTARD SAUCE:
2 tablespoons honey
2/3 cup plain low-fat yogurt
1 1/2 tablespoons spicy brown mustard

TO PREPARE THE CHICKEN:
Preheat oven to 350 degrees (375 if using boneless chicken breast). Spray a baking sheet with vegetable cooking spray.

In a small bowl, stir together egg whites, water and hot pepper sauce.

In a medium bowl, combine crumbs, paprika, tarragon, mustard, pepper and salt.

Coat chicken halves with egg white mixture, then roll in crumb mixture to coat lightly. Place on baking sheet bone side down.

Bake for 50 minutes (25 minutes for boneless breast) or until cooked through.

TO MAKE THE HONEY MUSTARD SAUCE:
Mix together honey, yogurt and mustard.

Serve chicken with Honey Mustard Sauce.

Makes 4 servings

Per serving: fats, 3 grams (10% of calories); calories, 263; cholesterol, 71 milligrams; carbohydrate, 24 grams; fiber, 0 grams; protein, 34 grams; sodium, 455 milligrams

Source: The American Cancer Society Newsletter
MsgID: 371188
Shared by: Betsy at Recipelink.com
Board: Collection: Chicken Recipes at Recipelink.com
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