Try Melissa d'Arabian's healthier version of fried chicken tenders.
- Posted on Dec 28, 2014
The homemade honey mustard helps the whole wheat bread crumbs stick to the chicken. Make double the amount of the honey mustard if you want some dipping sauce on the side.
|For the Honey-Mustard|
|½ c. Dijon mustard||1 Tbsp. light mayonnaise|
|2 tsp. honey||¼ to ½ tsp. hot sauce (such as Frank's or Tabasco)|
|For the Chicken|
|1 lb. boneless, skinless chicken breasts (about 2
large chicken breasts) or 4 4-oz. chicken cutlets
|1 c. whole wheat bread crumbs|
|¾ tsp. kosher salt||½ tsp. dried thyme|
|½ tsp. ground black pepper||Olive oil mister or nonstick pan spray|
1. To make the honey mustard: Whisk the mustard, honey, mayonnaise, and hot sauce together in a medium bowl.
2. To make the chicken: Preheat the oven to 400°F. Rinse the chicken and pat dry. If using 2 large breasts, then place the chicken breasts on a cutting board and halve them horizontally so you end up with 4 pieces of even thickness (if using chicken cutlets, skip this step). If the chicken pieces are thicker than ½ inch, place a large sheet of plastic wrap on a cutting board and set 1 piece of chicken on top. Cover with another sheet of plastic wrap and then pound the chicken to a ½-inch thickness using a meat mallet or a heavy-bottomed pot. Season the chicken with ½ teaspoon of the salt and ¼ teaspoon of the pepper.
3. Add the chicken to the bowl with the mustard mixture and turn to coat. In a second medium bowl, stir together the bread crumbs, thyme, remaining ¼ teaspoon salt, and remaining ¼ teaspoon pepper.
4. Dredge each piece of chicken through the bread crumbs, gently pressing the crumbs into each side. Place a metal cooling rack on top of a baking sheet, and mist the rack with spray. Spray each piece of chicken on both sides and set it on the rack. Bake the chicken until golden brown and cooked through, 25 to 30 minutes. Serve hot.
Nutritional Information: Calories: 213; Fat: 6g; Dietary Fiber: 2g; Sugars: 3g; Protein: 24g.
Read Melissa's story about her work for the cause of suicide prevention.
This recipe is excerpted with permssion from Supermarket Healthy: Recipes and Know-How for Eating Well Without Spending a Lot (Clarkson Potter, 2014).