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Mustard-Crusted Chicken

Time:
3 Hours
Difficulty:
Medium
Serves:
8 People
Plate of mustard crusted chicken.

Ingredients

8 boneless, skinless chicken breasts
1 cup whole-wheat bread crumbs

Marinade
3/4 cup nonfat plain yogurt
2 Tbsp whole-grain mustard
2 Tbsp Dijon mustard
2 Tbsp fresh lemon juice

Sauce
1 1/4 cups chicken stock
1 Tbsp unsalted butter
2 tsp all-purpose flour
Pinch sea salt
1 bay leaf
1/4 cup lowfat milk
2 tsp cornstarch

Instructions

  1. 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.

  2. Place chicken stock in a sauce pot, bring to a simmer and allow to reduce by half. Set aside to cool.

  3. In a separate pot, melt butter then add flour to form a roux. Cook roux over low heat for 5 minutes, stirring constantly.

  4. Add cooled chicken stock mixture to hot roux, whisking constantly until mixture boils and thickens.

  5. 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.

  6. Reduce sauce to a simmer and cook for 15 minutes. Remove bay leaf.

  7. Preheat oven to 375F.

  8. 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.

  9. Serve each chicken breast topped with 2 tablespoons of sauce.

Nutrition

Calories 355
Protein 32g
Sodium 341mg
Carbohydrates 32g
Fat 10g
Fiber 4g
Cholesterol 75mg
Servings 8