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Pretzel Chicken with Honey Mustard Sauce

by Dawn Blatner, RDN CSSD

Servings: 4 (1 Chicken Breast (with sauce) Per Serving)
Nutrition Facts
Serving Size 1 Chicken Breast (with sauce)
    
Amount per serving
Calories 220
% Daily Value*
Total Fat 4g 
 Saturated Fat 1g 
 Trans Fat 0g 
Cholesterol 65mg 
Sodium 280mg 
Total Carbohydrate 19g 
 Dietary Fiber 1g 
 Sugars 5g 
Protein 27g 
 
Vitamin A0%
Vitamin C4%
Calcium4%
Iron6%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Hesitant to feed your kids those frozen, breaded and fried chicken nuggets? This pretzel crusted chicken is a healthier version with about 100 fewer calories, four times less fat and five times less sodium per serving.

Ingredients

4 boneless, skinless chicken breasts (4 ounces each)
1 cup crushed pretzels
Cooking spray

Honey Mustard Sauce
4 tablespoons plain low-fat Greek yogurt
2 tablespoons Dijon mustard
1 tablespoon honey
1 tablespoon lemon juice

Directions

  1. Preheat oven to 350°F.
  2. Press chicken into pretzel crumbs and spray with cooking spray.
  3. Bake chicken on sheet pan for about 40 minutes or until internal chicken temperature 165°F.
  4. Mix yogurt, mustard, honey and lemon juice. Serve with chicken.

Cooking Tip

  • Lightly pound chicken breasts to have uniform thickness so they cook evenly.
  • Choose whole grain pretzels — look on ingredient lists to see the word "whole" listed.
  • Honey is prebiotic meaning it helps good bacteria grow in the digestive, track which may help maintain regularity and immunity.
  • Use thermometer for quality (juicy instead of dry) and safety.

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About the author:

Dawn Jackson Blatner RDN CSSD

Dawn Blatner, RDN CSSD

is the author of The Flexitarian Diet. Visit her website at www.dawnjacksonblatner.com

Topics


Themes


Themes

  • Cook healthy

    Involve your child in the cutting, mixing and preparation of all meals. Even a snack can be healthy.

  • Eat right

    Sit down together as a family to enjoy a wonderful meal and the opportunity to share the day's experiences with one another.

  • Shop smart

    To encourage a healthy lifestyle, get your children involved in selecting the food that will appear at the breakfast, lunch or dinner table.


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