I’m not telling you anything you don’t already know by telling you that Monday’s suck. It’s the first day back to work for most people after a day or two off, you usually have a mountain of paperwork to come back to. Well I am also here to tell you comfort food is always welcome here, folks.
For those of you looking for some extra crunch to your chicken without adding the extra oil and fat, look no further. I present for your viewing and eating pleasure; oven-fried honey mustard chicken.
I normally buy chicken breast when they’re on sale and stock up so I can freeze them and use them when I need them. But this time, I decided to use chicken tenderloins, if only to make things easier on myself.
Yes, you could pound the chicken and cut them into strips, but I had already had a loooooong day of working out, visiting families socializing is very mentally taxing on me as I’m sure it can be for a lot of people and to be honest, sometimes I’m just lazy. I’m really trying trying to tell you that you have plenty of options 😉
You will need:
- ~2lbs chicken breasts, cut into 1” strips; or chicken tenderloins
- ⅓ c light mayonnaise
- ⅓ c honey
- ⅓ c dijon mustard
- 2-3 tsp minced garlic
- 2 cups seasoned panko crumbs
For the sauce:
- ⅓ cup honey
- ⅓ cup dijon mustard
- ½ tsp lemon juice
- Preheat oven to 450F and line a baking sheet with foil and spray with nonstick spray or coconut oil.
- Whisk together mayonnaise, honey, mustard and garlic together until smooth. Pour over chicken and allow to marinate in the fridge for at least an hour.
- Coat the strips in panko crumbs reeeeeally really press the panko into the chicken. If you use gloves like I did, it’ll be that much easier to clean up afterwards and you can get a nice even coating for each piece. Discard any left-over marinade.
- Bake in the oven for 15-17 minutes until chicken reaches an internal temperature of 165F.
- While the chicken is cooking or even prepare it ahead of time whisk together the sauce ingredients and store in the fridge.
- Plate, add extra honey mustard for dipping and DEVOUR.
Nutrition:
For a ~4oz serving size
Cal: 175
Carbs: 15g
Protein: 23g
Fat: 5g
I hope you give this a try! I loved it, and I can’t wait to try out different flavour combinations; ranch, taco..cheese?? OMG. The possibilities are endless.
Let me know in the comments your favourite comfort food to fight off a case of the Mondays! Make today awesome, you majestic fucking unicorns.
I try really hard to get you an accurate depiction of nutrition facts but this is using the particular brands/ingredients I prefer; please make sure that any substitutions you may use are taken into consideration when you make these recipes for yourself. MyFitnessPal is a great tool to create different foods and calculate nutritional information… USE IT! (:
The Joy of Mindful (tr)Eating 