Oven “Fried” Chicken with Honey Mustard Dipping Sauce – 157
I’m trying to get back to posting a new recipe at least three times per week, but it’s been tough. I’m suddenly swamped with website work (which is a GREAT thing – if you’d like to see my design portfolio click this link: justduckydesigns.com) and for some reason Eric has been requesting that I make meals that I’ve already posted – Jambalaya, Stone Soup, Chili…. 🙂 I guess I’ll have to stop asking him what he’d like for dinner – which is what I did last night! This recipe is a great way to get that crunchy fried chicken flavor and texture without all the fat. The yummy dipping sauce is just a bonus.
Oven “Fried” Chicken
8 oz. boneless, skinless chicken, cut into strips
1/4 cup egg substitute
1/4 cup seasoned bread crumbs (recipe here)
1/4 cup stoneground cornmeal
Preheat oven to 425°. Place a cooling rack onto a cookie sheet. Place egg substitute in a bowl, combine seasoned bread crumbs and cornmeal on plate; mix well. Dip chicken pieces in egg and the roll in the bread crumb mixture. Place on rack and spray the chicken with a light coating of non-fat butter flavor cooking spray. Bake for 10 – 15 minutes (depending on the size of the chicken pieces).
Honey Mustard Sauce
3/4 cup plain fat-free yogurt
3 Tablespoons Dijon mustard
2 Tablespoons Honey
1/4 – 1/2 teaspoon cayenne pepper (to taste)
1/8 teaspoon garlic powder
Combine all ingredients into a small bowl; mix well.