Baked Dijon Chicken
Serves 4; 1/4 pound per serving
Use this versatile lemon-mustard spread on other cuts of chicken, such as skinless breast halves, thighs, or drumsticks. Just be sure to bake a few extra minutes, or until chicken is no longer pink in the center.
Ingredients
1 tablespoon Dijon or coarse-grained mustard
2 teaspoons lemon or lime juice
1/2 teaspoon bottled minced garlic
1/8 teaspoon black pepper
1 pound boneless, skinless chicken breasts or turkey breast tenderloins, all visible fat removed
Cooking Instructions
Preheat oven to 375°F.
In a small bowl, stir together mustard, lemon or lime juice, garlic, and pepper. Arrange chicken or turkey in a single layer in a glass baking dish. Spread mustard mixture over the top of each piece.
Bake, uncovered, 15 to 20 minutes, or until chicken or turkey is tender and no longer pink in center.
Microwave Method:
Prepare recipe as directed above except arrange chicken or turkey in a single layer in a baking dish, placing thicker portions toward the outside edge of the dish. Cover with wax paper and cook on 100% power (high) 3 to 4 minutes. Give dish a half turn. Re-cover and cook on high 3 to 4 minutes, or until chicken or turkey is tender and no longer pink in the center.
Nutrition Analysis (per serving)
131Calories
1.5 g Total Fat
0.5 g Saturated Fat
0.0 g Trans Fat
0.5 g Polyunsaturated Fat
0.5 g Monounsaturated Fat
66 mg Cholestrol
151 mg Sodium
1 g Carbohydrates
0 g Fiber
0 g Sugar
27 g Protein
Dietary Exchanges
3 very lean meat
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