Mustard Crisp Chicken

Ingredients:
1 pound chicken, skinless,
¼ cup bread crumbs, dry and fine
2 teaspoon margarine, melted
2 tablespoon mustard sauce, Dijon style preferably
1 clove garlic, minced
1 tablespoon water
1 teaspoon thyme, fresh or 1/8 teaspoon thyme, dried
1/8 teaspoon paprika
1/8 teaspoon black pepper, freshly ground
Salt, as per taste

Mustard Crisp Chicken Method:

1. Prepare a baking pan by lining it with a foil, set aside.
2. Stir all the herbs and spices that are pepper, garlic, paprika, black pepper, salt, thyme and water with mustard sauce in bowl and leave aside. In another large bowl (take a broad mouth bowl) place the bread crumbs.
3. For chicken select breast halves, thighs and drumsticks. Dip the cleaned chicken in the sauce mixture evenly allowing the excess to drip.
4. Roll the chicken coated with sauce in the bread crumbs and place on the baking pan prepared before. Take care to arrange the coated chicken separately so that they don’t touch each other in the pan.
5. After you place the chicken cover the pan with chicken tightly with a plastic wrap. Leave this in a refrigerator for 2-24 hours. The longer you leave the more spices chicken will absorb and become juicer. However don’t leave for more than 24 hours in the refrigerator.
6. Before baking, preheat the oven to 375 degree Fahrenheit. Remove the plastic wrap and drizzle the chicken with melted margarine. Bake chicken for 40 – 50 minutes uncovered. Cook till its outer cover turns golden brown in color. Insert an instant-read thermometer in the chicken breast and thighs. Your chicken is done when the thermometer shows 170 degrees Fahrenheit for chicken breasts and 180 degrees Fahrenheit for the thighs and drumsticks. Avoid turning the chicken while it is getting baked. After done serve warm, this recipe serves two.

Health tip:

• Remove the skin of the chicken before using and trim all the possible visible fat to decrease the total saturated fat and cholesterol content of the recipe.
• You can use 2 teaspoon of olive oil instead of margarine to make this recipe healthier. The saturated fats and trans fats in migraine are best when avoided and the monounsaturated and polyunsaturated fats from olive oil are best when consumed (in recommended range).
• This is a high protein, low calorie recipe which can be enjoyed with any whole grain breads or rice (brown rice). This recipe provides around 240 calories, 11 gm fat and 20 gm protein per serving.