Contributed By: kryner
The Food You Crave by Ellie Krieger
Simple to make and so much healthier than the fast food version.
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Total Preparation Time: 15 to 30 minutes
Ingredients: Chicken & Turkey
Actual Cooking Time: Less than 15 minutes
Number of Servings: 4
Origin: American
Special Features: Kids can help make it
Nutrition Content: Low Fat
Meal Type: Lunch
Entree
Ingredients
CHICKEN
1 1/4 lbs Boneless, skinless chicken breast halves, cut across into 1/2-inch thick slices
1/2 cup Low-fat buttermilk
Cooking spray
4 cups Whole-grain corn cereal in squares or flakes
1/4 tsp Salt
Pinch of Ground black pepper
HONEY-MUSTARD SAUCE
1/3 cup Dijon mustard
2 tsp Mayonnaise
2 tbl Honey
Preparation
Combine the chicken and buttermilk in a shallow dish, turning the chicken to coat it with the buttermilk. Cover and chill for 15 minutes.
Preheat oven to 400 degrees F. Coat two baking sheets with cooking spray.
In a small bowl, stir together the mustard and mayonnaise until smooth. Stir in the honey. Set aside.
Put the cereal into a sealable plastic bag and crush with a rolling pin. Transfer the crumbs to a shallow dish and season them with the salt and pepper. Dip each piece of chicken in the cereal to fully coat and arrange on the prepared baking sheets. Bake until cooked through, about 8 minutes. Leave the chicken on the baking sheets to cool slightly. It will become crispier.
Serve with the honey-mustard sauce on the side.
Cook's Notes
Kids can help prepare this meal by combining the sauce, crusing the cereal and dredging the chicken.
Note that the nutritional information does not include the honey-mustard sauce. Two tablespoons of it gives you 97 calories, 3g fat, 1g protein, 19g carbs, no fiber and 413mg sodium.
Nutrition Information
Calories: 262
;
Total Fat: 2g
;
Saturated Fat: 1g
;
Polyunsaturated Fat: 0.5g
;
Carbohydrates: 23g
;
Protein: 35g
;
Sodium: 502mg
;
Fiber: 0.5g