Mustard Crisp Chicken - 9g Carbs, 0g Fiber
From Better Homes and Gardens Diabetic Living
Prep: 15 minutes
Chill: 2 to 24 hours
Bake: 40 to 50 minutes
Carb Choices: 1
Since the chicken bakes in the oven, it makes sense to cook another
part of your meal in it too. Pair the crispy, zippy chicken with
oven-baked new potatoes or baked squash, cooking them alongside
the chicken on a second oven rack. Round out your no-hassle meal
with a micro-cooked green vegetable such as asparagus, beans, or
broccoli.
1/4 cup Dijon-style mustard
2 Tbsp water
2 tsp snipped fresh thyme or 3/4 tsp dried thyme, crushed
1/2 tsp bottled minced garlic or 1 clove garlic, minced
1/4 tsp pepper
1/4 tsp paprika
2 1/2 to 2 3/4 lb meaty chicken pieces, skin removed
3/4 cup fine dry bread crumbs
2 Tbsp margarine or butter, melted
1. Line a 15×10x1-inch baking pan with foil; set aside. In a large
bowl, stir together mustard, water; thyme, garlic, pepper, and
paprika; set aside. In another bowl or a plastic bag, place bread
crumbs; set aside.
2. Dip the chicken pieces into the mustard mixture, allowing excess
to drip off. Roll or shake chicken in the bread crumbs.
3. Arrange the coated chicken pieces in the prepared pan so the
pieces do not touch. Cover tightly with plastic wrap. Refrigerate
for 2 to 24 hours.
4. To bake, preheat the oven to 375 degrees F. Drizzle the chicken
with the melted margarine. Bake, uncovered, for 40 to 50 minutes
or until coating is golden and an instant-read thermometer inserted
in chicken registers 170� F for breasts or 180 degrees F for drumsticks
or thighs. Do not turn during baking. Serve warm.
Makes 4 to 6 servings
Per Serving:
245 Calories, 11g Total Fat, 2g Saturated Fat, 69mg Cholesterol,
688mg Sodium, 9g Carbs, 0g Fiber, 25g Protein,
6% Vitamin A, 0% Vitamin C, 3% Calcium, 10% Iron