Weight Loss Surgery Cookbook

Chapter 20: Super Simple Cooking for One... or Two 291

Tangy Mustard Baked Chicken

This perfectly coated chicken with a hint of citrus and mustard will be a new chicken

favorite. Panko bread crumbs are also referred to as Japanese bread crumbs. The

crumbs are light yet bigger then tradition bread crumbs, which makes the cooked food

crispier. You can find them in most supermarkets next to regular bread crumbs.

Stage: Regular foods

Preparation time: 10 minutes

Marinating time: 30 minutes

Cooking time: 20 to 30 minutes

Yield: 2 servings (4 ounces each)

2 tablespoons fresh lime juice

2 tablespoons fresh lemon juice

1 tablespoon spicy ground mustard

8 ounces boneless, skinless chicken breast

A dash white pepper

(^1) ⁄ 8 teaspoon curry powder
1 teaspoon lemon zest
(^1) ⁄ 3 cup fine panko bread crumbs
2 teaspoons melted butter
1 In a small bowl combine the lime juice, lemon juice, and mustard. Brush over the
chicken; cover and refrigerate for about 30 minutes.
2 Preheat the oven to 400 degrees. Coat a cooking sheet with nonstick spray.
3 Remove the chicken from the marinade mixture and roll in the bread crumbs, coating
both sides. In a small dish combine the pepper, curry powder, and lemon zest, and then
sprinkle the mixture over both sides of the chicken.
4 Place chicken on the cooking sheet and drizzle melted butter over the top. Bake for 20
to 30 minutes or until juices run clear.
Per serving: Calories 240 (From Fat 55); Fat 6g (Saturated 3g); Cholesterol 75mg; Sodium 300mg; Carbohydrate
15g (Dietary Fiber 1g); Protein 29g; Sugar 2g.