Oven Fried Mustard Chicken
Yield
6 servingsPrep
15 minCook
40 minReady
60 minLow Fat, Low in Saturated Fat, Low Cholesterol, Trans-fat Free, Good source of fiber
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 1 ½ | tablespoons |
dijon mustard
|
|
| 1 | tablespoon |
lemon juice
|
|
| 3 | large |
garlic
cloves, finely minced |
*
|
| ½ | teaspoon |
rosemary leaves
dried, crumbled |
|
|
black pepper
freshly ground, to taste |
*
|
||
| 6 | small |
chicken thighs, boneless, skinless
skin removed |
*
|
| 3 | cups |
bran flakes cereal
|
|
| 6 | tablespoons |
Parmesan cheese
grated |
|
| 1 | slices |
lemon
to garnish |
*
|
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 23 | ml |
dijon mustard
|
|
| 15 | ml |
lemon juice
|
|
| 3 | large |
garlic
cloves, finely minced |
*
|
| 2.5 | ml |
rosemary leaves
dried, crumbled |
|
| 1 | x |
black pepper
freshly ground, to taste |
*
|
| 6 | small |
chicken thighs, boneless, skinless
skin removed |
*
|
| 7.1E+2 | ml |
bran flakes cereal
|
|
| 9E+1 | ml |
Parmesan cheese
grated |
|
| 1 | slices |
lemon
to garnish |
*
|
Directions
Preheat oven to 350℉ (180℃).
In small bowl combine mustard, lemon juice, garlic, rosemary and pepper.
Coat chicken in mustard mixture.
In sealable bag, combine bran flakes and Parmesan.
Seal bag and crush bran flakes.
Place chicken pieces in bag a few at a time and shake to coat with crumb mixture.
In baking dish coated with non-stick spray, arrange chicken in single layer.
Sprinkle remaining crumbs over top.
Cover with foil and bake 20 minutes.
Remove foil.
Bake about 20 minutes longer, or until juices run clear when pricked with a fork.
Garnish with lemon slices and fresh rosemary if desired.
NOTE: To be sure of your portion size, remove meat from the bone and weigh it before eating, allowing 1 ounce for crumbled coating.
