Thursday, July 11, 2013

Panko-Crusted "BAKED NOT FRIED CHICKEN" & Dijon Sauce



I'm just sitting here looking for some new dinner ideas for the family to mix things up a bit and as I'm going through my TurboFire recipe book I found this recipe. It sounds DELICIOUS! I'm so excited to try it! The Dijon sauce sounds like a keeper and would be yummy over poached eggs even for a healthy alternative to Eggs Benedict. Give this a try and let me know what you think.

I love that all the workout programs come with a nutrition guide and some amazing recipes. I find so much inspiration in these books. This will totally be on the menu next week.


Makes 8 servings**

8  5oz boneless, skinless chicken breasts (pound thin if too thick)
3/4 cup panko (Japanese-Style bread crumbs)
1/4 cup Dijon mustard (may substitute with spicy Asian Mustard)
1/2 cup non fat plain yogurt ( for a cleaner version you could use greek yogurt)
2 Tbsp. sesame oil
3 garlic cloves
1-1/2 Tbsp. dried parsley

Wash chicken breasts, pat dry with a paper towel, and set aside. In a large bowl, whisk together mustard, crushed garlic, yogurt, and sesame oil. In a separate bowl, mix parsley with panko. Dip chicken into mustard mixture and then roll it in breadcrumbs. Place on a cookie sheet sprayed with nonstick spray and bake at 475 degrees for 20 minutes or until coating is golden brown and chicken is no longer pink. Pierce the thicker portion to make sure juices run clear. Serve with Dijon Sauce.

Calories 231/ Protein 31g/ Carbs 9g/ Total Fat 7g


Dijon Sauce

Makes 8 Servings

1/4 Cup Dijon Mustard
1/4 Cup nonfat yogurt / greek yogurt for a cleaner version.
1 tsp Sesame Oil
1 tsp low sodium soy sauce or liquid amino acids for a cleaner version.

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