This recipe is taken from the 2015 Milk Calendar. While fried chicken may be delicious, it is time consuming and not the best choice nutritionally. So instead bake this crunchy coated chicken and serve with a tzatziki-style sauce.
- Prep: 15 min
- Cooking: 25 min
- 4 boneless, skinless chicken breasts
- 1 1/2 cups (375 mL) Milk divided
- 2 tbsp (30 mL) honey Dijon mustard
- 1/2 tsp (2 mL) salt
- 1/2 tsp (2 mL) pepper
- 1 cup (250 mL) panko breadcrumbs
- 2 tbsp (30 mL) dried oregano
- 1 tbsp (15 mL) butter
- 2 cloves garlic minced
- 1 tbsp (15 mL) all-purpose flour
- Finely grated zest from 1 lemon
- 1/3 cup (75 mL) crumbled Canadian Feta
- 1/3 cup (75 mL) chopped fresh dill
- 1/3 cup (75 mL) finely diced cucumber
Preheat oven to 400°F (200°C). Line a baking sheet with foil; lightly grease.
Cut chicken pieces in half crosswise. Place 1/4 cup (60 mL) milk in a medium bowl; whisk in mustard, salt and pepper. Place breadcrumbs and oregano in a shallow dish. Working with 1 piece of chicken at a time, dip in milk-mustard mixture followed by breadcrumb mixture, rolling and coating well. Set on foil-lined baking sheet. Bake for about 25 min, turning halfway through, until chicken is golden and cooked through.
Meanwhile, in a skillet, melt butter over medium heat. Add garlic; cook 1 min. Sprinkle with flour; whisk to combine. Gradually whisk in remaining milk. Bring to a boil and reduce heat. Whisk for 2 to 3 min until smooth and thickened. Stir in lemon zest, Feta, dill and cucumber. Serve chicken with sauce spooned over top.
Japanese panko breadcrumbs are crunchier in texture than regular breadcrumbs. They’re found in the bread section or by the fish counter in the supermarket.
Add about 1/4 cup (60 mL) finely grated Parmesan to panko breadcrumb mixture.
Boneless skinless chicken thighs would also work well. Try basil or Italian seasoning instead of oregano.
Nutritional informationPer serving
Top 5 Nutrients
|Calcium:||19 % / 214 mg|
|Vitamin B12:||49 %|
|Vitamin B6:||55 %|