Deliciously Skinny Mustard Chicken (Baked or Air-fryer)


It’s such a simple way to make chicken. So tasty, tender with a satisfying crunch. Each protein-packed serving has 216 calories, 5 grams of fat and 2 Blue Freestyle SmartPoints, and 4 Green.

Prep Time: 10 minutes

Cook Time: 30 minutes, baked and 8 minutes Air-fried


Ingredients

2 (8 oz) boneless chicken breasts (cut into 4 portions) see prep tips

½ cup nonfat Greek yogurt or fat-free sour cream, see shopping tips

2 tablespoons Dijon mustard

1 tablespoon prepared yellow mustard

1 tablespoon light mayonnaise

1 cup Panko bread crumbs

2 teaspoons dried thyme

Salt and pepper, to taste

Dash of cayenne pepper

4 teaspoons light butter or Smart Balance light, melted butter.


Instructions

1. Preheat oven to 375 degrees.

2. Combine yogurt, both mustards, and mayo in a small bowl. In a second bowl, combine bread crumbs, thyme, a little salt, pepper, and a dash of cayenne pepper.

3. Coat both sides of chicken breasts in yogurt/mustard mixture. Next, roll chicken in crumb mixture. Coat both sides.

4. To Bake Chicken: Place chicken pieces in a single layer on a large baking pan and drizzle each piece of chicken with 1 teaspoon melted butter. Bake for about 30 minutes until chicken is white inside, no longer pink. If you want the top to be more crispy, place under the broiler for a minute or so.

5. To Bake in Air-fryer: Preheat fryer to 390 degrees. Bake for 4 minutes, turn over and bake for an additional 4 minutes.

Makes 4 servings


Shopping Tips

I like using Chobani nonfat Greek yogurt whenever a recipe calls for using yogurt or sour cream. It’s richly thick and contains more protein than most nonfat Greek yogurts.


Prep Tips

If using 2 large chicken breasts, cut them in half lengthwise to create 4 pieces of chicken.


WW Freestyle SmartPoints 2-Blue
WW SmartPoints 4-Green
WW Points Plus 5

SKINNY FACTS: for 1 serving
216 calories, 5g fat, 2g sat. fat, 56mg chol, 30g protein, 11g carbs, 1g fiber, 471mg sod, 1g sugar
FACTS: for Freestyle SmartPoints
71 calories, 1g sat. fat, 1g prot, 0g sugar

Comments

  1. OMG … made the green beans and chicken last night. Absolutely loved them. I’m usually not wild about Dijon (although hubby loves) but it’s great in this recipe. Going into our favorites list for certain. Thank you for helping us keep the weight off !

  2. Love your feedback Renee, Thank You! I’m with you, I’m usually not a fan of Dijon and rarely use it in my recipes but it really works with this chicken.
    Wishing you all the best,
    Nancy

  3. Hi, Nancy: This is an amazing chicken meal! Served it with the Skinny Guilt-free Mashed Potatoes and it was a wonderful Sunday dinner. I froze the leftover chicken. Reheated in the oven when I needed it and it was great! Freezes well! Thank you, so much for the wonderful recipes!!

  4. Love your thorough feedback, Barbara. Thanks so much! It’s since an easy dinner and does freeze great.
    All the best to you,
    Nancy

If you make this recipe, let me know how you liked it. Leave me a comment below or give it a rating. Thanks so much. Happy Skinny Cooking!