Nutrition Information (per serving)
¾ cup nonfat plain yogurt
2 Tbsp whole-grain mustard
2 Tbsp Dijon mustard
2 Tbsp fresh lemon juice
8 boneless, skinless chicken breasts
1¼ cups chicken stock
1 Tbsp unsalted butter
2 tsp all-purpose flour
Pinch sea salt
1 bay leaf
¼ cup lowfat milk
2 tsp cornstarch
1 cup whole-wheat bread crumbs
- Prepare marinade in a medium bowl by combining yogurt, mustards and lemon juice. In a shallow, glass baking dish, pour marinade over chicken. Cover and refrigerate 2 hours or overnight.
- Place chicken stock in a sauce pot, bring to a simmer and allow to reduce by half. Set aside to cool.
- In a separate pot, melt butter then add flour to form a roux. Cook roux over low heat for 5 minutes, stirring constantly.
- Add cooled chicken stock mixture to hot roux, whisking constantly until mixture boils and thickens.
- Add salt, bay leaf and half of the milk. Bring contents back to a simmer.
- In a small bowl, make a slurry with the remaining milk and cornstarch. Add slurry to boiling sauce and allow mixture to simmer and thicken. Reduce sauce to a simmer and cook for 15 minutes. Remove bay leaf.
- Preheat oven to 375F.
- Place bread crumbs in a shallow baking pan. Remove marinated chicken from marinade and coat each piece with the bread crumbs. Discard remaining marinade. Arrange breaded chicken breasts in a shallow baking dish. Bake for 15 to 20 minutes, or until done.
- Serve each chicken breast topped with 2 tablespoons of sauce.