Watson is a Sacramento home economist who has been a nutrition consultant and cooking instructor for nearly 20 years. She is a member of the American Association of Family and Consumer Science. Write: Teri Watson, Taste, The Sacramento Bee, P.O. Box 15779, Sacramento 95852. Fax: (916) 556-5625. Email: firstname.lastname@example.org. Include your full name, phone number and city.
<b>Chicken with mustard sauce</b>
Janet Weilein of Chico watched a show on the Livewell Network on which Lisa Quinn talked about a chicken dish with mustard sauce. Weilein has been looking for this recipe.
Jennifer Gilmore of Folsom shares this recipe, which might be a match for Weilein.
2½ cups panko bread crumbs
1½ teaspoons sea salt, divided use
¾ cup egg whites
¾ cup 1 percent buttermilk
¼ teaspoon cayenne pepper
1 pound boneless, skinless chicken breasts, in 1- to 2-inch chunks
½ teaspoon onion powder
½ teaspoon Italian seasoning
¼ teaspoon ground black pepper
¾ cup whole wheat or brown rice flour
• Honey mustard sauce:
1 cup nonfat plain Greek yogurt
¼ cup honey
¼ cup yellow or Dijon mustard
2 tablespoons finely chopped fresh chives or flat-leaf parsley
Sea salt and freshly ground black pepper
Preheat oven to 350 de- grees. Toss panko with 1 teaspoon salt. Transfer to a baking sheet and mist liberally with nonstick spray. Mix and mist again so that crumbs are evenly coated. Bake for 5 to 8 minutes until panko is medium golden-brown. Transfer to shallow dish.
In a medium bowl, whisk together egg whites, buttermilk and cayenne. Set aside.
Add chicken, onion powder, Italian seasoning, pepper and remaining salt to food processor. Pulse until chicken is coarsely ground or minced; do not purée. Transfer to a bowl.
Increase oven temperature to 400 de- grees. Line a large tray with foil and place a baking rack on top. Spray rack with nonstick cooking spray.
Using a 1 tablespoon measuring spoon, scoop chicken into balls about 1½ tablespoons each. Drop 1 piece of chicken into flour and coat. Shake to remove excess flour and gently flatten into a ½-inch-thick oval shape. Dip into egg-buttermilk wash and transfer to panko. Gently press panko on all sides. Repeat egg mixture and panko steps to double-coat the nugget with breading. Place it onto baking rack. Repeat with remaining chicken.
Bake nuggets in center of oven for 20 minutes. Carefully flip each nugget over, mist again with nonstick spray, return tray to oven and continue to cook for 5 minutes more, or until crisp.
While nuggets are baking prepare sauce. Whisk all sauce ingredients together. Cover and refrigerate until needed.
Ingredients:• Per serving: 447 cal.; 50 g pro.; 48 g carb.; 5 g fat (2 sat., 2 monounsat., 1 polyunsat.); 88 mg chol.; 614 mg sod.; 3 g fiber; 10 percent calories from fat.