Serves 4.
Note: Instead of pounding the chicken breasts, use a boning knife to cut them in half horizontally to make two even pieces. From the Detroit Free Press.
• 2 skinless, boneless chicken breasts (1 lb. total and 1 inch thick)
• 1 egg
• 1 heaping tbsp. finely chopped fresh Italian parsley
• 2 tsp. plus 2 tbsp. Dijon mustard, divided
• 1 c. regular or whole wheat panko breadcrumbs
• 2 tbsp. canola or olive oil
• Salt and pepper to taste
• 1 c. fat-free, reduced-sodium chicken broth
• 3 tbsp. pure maple syrup
• 1 to 2 tbsp. coarse-grained mustard
• 1 tbsp. chilled unsalted butter
Directions
Place the chicken flat on a clean work surface. Carefully cut each breast in half horizontally so you have 4 pieces, each about 1/2-inch thick at the thickest point.
In a medium bowl, whisk the egg, parsley and 2 teaspoons Dijon mustard in large bowl. Place the panko crumbs on a plate. Place chicken in egg mixture; turn to coat and set aside for 5 minutes.
In a large nonstick skillet, warm the olive oil over medium-high heat.
Sprinkle chicken with salt and pepper. Dip each chicken piece in panko; turn to coat. Press the crumbs onto the chicken pieces so they stick.
Add chicken to the skillet and cook until brown and cooked through, about 3 to 4 minutes per side.
In a glass measuring cup, whisk together the broth, maple syrup, coarse-grained mustard and remaining 2 tablespoons Dijon mustard.
Transfer chicken pieces to plates. Add broth mixture to skillet, bring to a boil and boil until slightly reduced, stirring occasionally, about 4 minutes. Remove from the heat and whisk in the butter. Spoon sauce alongside chicken and serve.
Nutrition information per serving:
Calories390Fat15 gSodium637 mg
Carbohydrates21 gSaturated fat4 g
Protein39 gCholesterol158 mgDietary fiber1 g
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