MUSTARD-MARINATED BREADED CHICKEN

Mustard-Marinated Breaded Chicken image

Provided by Molly O'Neill

Time 1h30m

Yield Eight servings

Number Of Ingredients 13

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Ingredients

1/2 cup plain nonfat yogurt
1 tablespoon Dijon mustard
1 1/2 teaspoons sweet paprika
1/8 teaspoon cayenne
1 1/2 teaspoons salt
Freshly ground pepper to taste
1 pound boneless, skinless chicken breasts
3/4 cup bread crumbs
Olive oil spray
6 tablespoons plain nonfat yogurt
6 tablespoons Dijon mustard
1/2 cup honey
1 tablespoon ground cumin

Steps:

To prepare the chicken, in a medium-size bowl combine the yogurt, mustard, paprika, cayenne, 1/2 teaspoon of salt and pepper to taste. Cut the chicken lengthwise into 1/4-inch-thick strips. Place the chicken in the bowl and toss to coat with the marinade. Cover and refrigerate for 1 hour.
Meanwhile, to prepare the dipping sauce stir all of the ingredients together in a small bowl until well combined. Refrigerate if making ahead.
Preheat the oven to 400 degrees. Place the bread crumbs in a shallow bowl and season with 1 teaspoon of the salt and pepper to taste. Roll the chicken strips in the bread crumbs to coat well. Thread each chicken strip onto 1 skewer.
Spray a baking sheet lightly with the olive oil. Place the skewers on the pan and spray them lightly with the oil. Bake until the bread crumbs are browned and the chicken has cooked through, about 10 minutes per side. Set aside to cool. Refrigerate if making more than 1 hour ahead.
Prepare a charcoal fire or preheat the broiler. Place the skewers on the grill or under the broiler until lightly charred and heated through, about 5 minutes per side. Serve hot with the dipping sauce.

Nutrition Facts : @context http, Calories 205, UnsaturatedFat 2 grams, Carbohydrate 28 grams, Fat 3 grams, Fiber 1 gram, Protein 16 grams, SaturatedFat 1 gram, Sodium 303 milligrams, Sugar 20 grams, TransFat 0 grams