Thursday, April 4, 2013

Panko Crusted Chicken with Dijon Sauce




INGREDIENTS
  • 8 5-oz boneless, skinless chicken breasts (pound thin if too thick)
  • 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 substitute with peanut oil)
  • 3 garlic cloves
  • 1-1/2 tbsp dried parsley
DIRECTIONS

Wash chicken breasts, pat dry with a paper towel, and set aside.  In a large bowl, whisk together mustard, crushed garlic, yogurt, and sesame oil.  In a 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 it at 475 degrees for 20 minutes, or until coating is golden brown and the chicken is no longer pink.  Use a meat thermometer to test chicken, or pierce the thicker portion to make sure juices run clear.  Serve with Dijon sauce.


Dijon Sauce
  • 1/4 cup Dijon mustard
  • 1/4 cup nonfat plain yogurt
  • 1 tsp. sesame oil
  • 1 tsp. low sodium soy sauce

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