Crisp ‘Fried’ Chicken With No Oil at All


Chicken breasts are low in fat and calories, which makes them one of the first things I think of when I’m trying to figure out what to fix for dinner. The problem is coming up with ways to make the chicken different but still low in fat. One idea is this oven-fried mustard chicken.

In less than half an hour, dinner can be ready. And if you’re careful not to over-bake the chicken, it will be juicy and flavorful with a crisp coating--you won’t even miss the skin.

Skip the rich sauces and serve this chicken with fresh wedges of lemon. A spicy arugula salad topped with really ripe red and yellow sliced tomatoes is the perfect hot weather accompaniment.



4 boneless,skinlees chicken breast halves

Salt, pepper

1 cup fresh bread crumbs

2 cloves garlic, minced


2 tablespoons minced fresh herbs (rosemary, oregano, thyme)

3 tablespoons Dijon mustard

Nonstick cooking spray

Lemon wedges, optional

Season chicken breasts with salt and pepper to taste. Combine bread crumbs, garlic, herbs and 1/4 teaspoon salt in bowl. Set aside.

Spread mustard on both sides of chicken. Sprinkle and pat crumbs over both sides of each chicken breast to coat. Arrange prepared chicken breasts in shallow baking pan sprayed with nonstick cooking spray. Lightly spray chicken breasts with nonstick cooking spray. Bake at 375 degrees until juices of chicken run clear when tested with fork, 25 to 30 minutes. Serve with lemon wedges.

Makes 4 servings.

Each serving contains about:


249 calories; 577 mg sodium; 50 mg cholesterol; 8 grams fat; 20 grams carbohydrates; 19 grams protein; 0.42 gram fiber.