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Oven Fried Mustard Chicken

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Recipe

Yield

6
servings

Prep

15
min

Cook

40
min

Ready

60
min
Low Fat, Low in Saturated Fat, Low Cholesterol, Trans-fat Free, Good source of fiber

Ingredients

Amount Measure Ingredient Features
1 ½ tablespoons dijon mustard
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1 tablespoon lemon juice
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3 large garlic
cloves, finely minced
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½ teaspoon rosemary leaves
dried, crumbled
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black pepper
freshly ground, to taste
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6 small chicken thighs, boneless, skinless
skin removed
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3 cups bran flakes cereal
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6 tablespoons Parmesan cheese
grated
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1 slices lemon
to garnish
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Ingredients

Amount Measure Ingredient Features
23 ml dijon mustard
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15 ml lemon juice
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3 large garlic
cloves, finely minced
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2.5 ml rosemary leaves
dried, crumbled
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1 x black pepper
freshly ground, to taste
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6 small chicken thighs, boneless, skinless
skin removed
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710 ml bran flakes cereal
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90 ml Parmesan cheese
grated
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1 slices lemon
to garnish
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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.



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Nutrition Facts

Serving Size 26g (0.9 oz)
Amount per Serving
Calories 7224% from fat
 % Daily Value *
Total Fat 2g 3%
Saturated Fat 1g 5%
Trans Fat 0g
Cholesterol 4mg 1%
Sodium 230mg 10%
Total Carbohydrate 4g 4%
Dietary Fiber 3g 11%
Sugars g
Protein 7g
Vitamin A 8% Vitamin C 2%
Calcium 7% Iron 23%
* based on a 2,000 calorie diet How is this calculated?
 

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