Roasted Chicken Breasts with Lemon and Mustard
From Lose Weight the Smart Low-Carb Way: 200 High-Flavor Recipes and a 7-Step Plan to Stay Slim Forever, pg. 169
Ingredients
4 tsp. Dijon mustard
1 TBS + 1 tsp. lemon juice
1 large egg
1/2 tsp. Worcestershire sauce
2 tsp. olive oil
1/4 tsp. salt
1/4 tsp. ground black pepper
8 TBS cornmeal
4 boneless, skinless chicken breast halves (6 ounces each)
Directions
Place the oven rack in the top position and preheat the oven to 450ºF.
In a small bowl, mix 2 teaspoons of the mustard and the lemon juice.
In another small bowl, lightly beat the egg and stir in the Worcestershire sauce, oil, salt, pepper, and remaining 2 teaspoons mustard. Dip the chicken into the egg mixture. Press each piece into the cornmeal and turn to coat both sides. Place on a platter.
Refrigerate for 10 to 60 minutes to help cornmeal mixture stick.
Coat a baking sheet with cooking spray and preheat it on the upper rack of the oven for 5 minutes. Arrange the breasts, thickest side down, on the sheet and cook until golden brown, 8 to 10 minutes. Turn and cook until the juices run clear and a meat thermometer reads 170ºF, 4 to 5 minutes. Drizzle with the lemon-mustard sauce.
Makes 4 servings.
Per serving: 271 calories, 42g protein, 9g carbohydrates, 7g fat, 1g saturated fat, 152 mg cholesterol, 408 mg sodium, 1g fiber.
Diet Exchanges: 0 milk, 0 vegetable, 0 fruit, 1/2 bread, 6 meat, 1 fat.
Flavor Tips
Use 5 tablespoons cornmeal with 3 tablespoons grated Parmesan or Romano cheese. Add 1 teaspoon Dijon mustard to the egg mixture and serve the chicken with lemon wedges instead of the lemon-mustard sauce.
