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Healthy Plate

Oven-crisped chicken with honey-mustard sauce

(Karoline Boehm Goodnick for The Boston Globe)
December 8, 2010

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Serves 4

Even picky eaters will go for this. The yogurt-based honey-mustard sauce works as a sandwich spread, salad dressing, or a dip. Serve the chicken topped with your favorite greens, wrapped in a tortilla, or with steamed broccoli. Instead of frying, cut the grease and skip the mess by baking the chicken on a metal rack. For the coating, stir Dijon mustard into eggs, and combine shredded Parmesan with panko breadcrumbs to boost the flavor. This will become a school night favorite.

Olive oil spray (for the pan)
3 eggs
2 tablespoons Dijon mustard
2 cups panko bread crumbs
1 teaspoon dried oregano
2 cups shredded Parmesan
1 cup flour
6 boneless, skinless chicken breasts or thighs (about 5 pounds)
Salt and black pepper, to taste
1/2 cup plain Greek-style yogurt
1/2 cup Dijon mustard
1/4 cup honey
1 clove garlic, chopped
Pinch of cayenne pepper

1. Set the oven at 375. Place a wire rack inside a rimmed baking sheet. Spray it with olive oil.

2. In a shallow bowl, beat the eggs and mustard. In another shallow bowl, stir together panko, oregano, and Parmesan. Put the flour in a third bowl.

3. Sprinkle the chicken on both sides with salt and black pepper. Dip a piece in the flour and shake off the excess. Dip it into the egg mixture and shake off the excess. Finally dip it into the bread crumb and shake off the excess. Place on the rack. Repeat with all the pieces.

4. Bake for 35 to 45 minutes or until golden and a thermometer inserted into the thickest part registers 160 degrees.

5. Meanwhile, in a bowl, combine yogurt, mustard, honey, garlic, cayenne, salt, and black pepper. Serve the chicken with the honey-mustard sauce.

Karoline Boehm Goodnick