Tuesday, June 26, 2012
MAPLE MUSTARD CHICKEN BAKE
Here we go! Another yummy low calorie meal, guaranteed to satisfy! Total calories is less than 350. So, I found this recipe on Pinterest but when I tried it out the first time, I didn't like that it didn't have that crunch and although it was yummy, it seemed to lack a little spice. So, me being me, I had to tweak the recipe again. This time, not only did it have some punch to it, it also was great with a little crunch to it! This is delicious! Definitely will be a go-to meal.
Skinless Chicken breasts (I used 3 large ones and cut each in thirds)
1/2 c. dijon mustard
1/4 c. pure maple syrup
1 tsp. rice wine vinegar
black pepper according to taste
Lawry's garlic salt
In a small bowl, combine dijon mustard, maple syrup, rice wine vinegar and pepper. Stir until completely mixed.
In a plastic bag, add 4 tbsp. flour, season with Lawry's garlic salt according to taste and pepper. Shake the bag a little to mix the ingredients. Throw in the chicken and shake to coat.
In a frying pan, add olive oil and brown the chicken on all sides. Drain in paper towels. Line a 9x12in baking dish with aluminum foil. You will want to do this for easy cleanup as the sugars in the maple syrup will burn and will be hard to scrape up.
Preheat the oven to 400 degrees F.
Arrange the chicken and spoon some of the prepared sauce on top of each piece. Reserve some of the sauce as you will need to repeat this step when you turn the pieces over after the other side has browned. Bake in the oven for about 20 minutes. When browned, turn over and spoon the rest of the sauce on top. Bake for another 20 minutes. Viola!!!! Yummy yummy yummy!!! Perfect when served with corn (my fave veggie) and asparagus.