Let's face it. Chicken can get boringggggg. But we tend to eat a lot of it. It is very versatile and can be used in many dishes. It's high in protein, low in fat if you choose the breasts, and always best bought free range and grass fed. Next time you pull the chicken out of the freezer and don't know what to do with it to spice it up, try this recipe. P.S. - sesame oil is amazing!!!! It costs a little more the olive oil, but it's worth it and a little goes a long way!
Ingredients
Non stick cooking spray
8 chicken breasts or cutlets, pounded thin
1/4 cup of dijon mustard (or similar mustard of your choice, not yellow)
3 cloves of garlic, pressed
1/2 cup non fat (preferably greek but doesn't have to be) plain yogurt
2 tbsp sesame oil
4 tsp dried parsley
3/4 cup wheat panko bread crumbs
Directions
Preheat oven to 400. Select baking pan and lightly coat with spray. Combine parsley and bread crumbs in a bowl and mix. Combing mustard, garlic, yogurt, and oil in a second bowl and mix. Dip each chicken breast into mustard mixture then roll in bread crumbs. Place chicken on baking pan and bake about 20-22 minutes. Slice and serve with dijon sauce.
Dijon Sauce
1/4 cup dijon mustard
1/4 cup nonfat plain yogurt
1 tsp sesame oil
1 tsp tamari (or soy sauce)
Combine in bowl, mixing well.
You can serve this with a side salad, steamed broccoli or green beans, or whatever veggie of your choice!
Adapted from Chalene Extreme Fat Burning Food Guide
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