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Dijon Chicken

121 calories/20.15 grams protein per serving


2 tablespoons Dijon-style mustard 20 cal 1 protein
1/2 cup plain non-fat yogurt 53 cal 6 protein
4 chicken breasts halves (3-ounce each), boneless and skinless 304 cal 70 protein
1/4 cup soft breadcrumbs 107 cal 3.6 protein

1) Preheat oven to 350 degrees F. Coat a baking dish with vegetable spray.
2) In a small bowl, combine mustard and yogurt; stirring until well blended; brush mixture over both sides of chicken. Sprinkle both sides with breadcrumbs and lightly pat with your hands. Place chicken on prepared baking dish.
3)Bake 20 to 25 minutes, covered, or until a meat thermometer registers an internal temperature of 165 degrees F. (juices will run clear when cut with the tip of a knife). The last 10 minutes of cooking, remove cover to allow chicken to lightly brown. Remove from oven, transfer onto a serving platter, and serve immediately.

Makes 4 servings

Optional: