146.2...Oven-Fried Dijon Chicken Breasts

Fried Chicken is bad for you, right? Oh but it tastes so good! What if there was a way to enjoy crispy chicken breasts without the deep frying? Ladies and Gentlemen: I present to you Oven-Fried Dijon Chicken Breasts:

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Oven-Fried Dijon Chicken Breasts (Serves 4)

Recipe from Phillis Carey


4 boneless skinless chicken breasts

Salt and pepper to taste

1 egg

6 Tbsp. Dijon mustard

1 clove garlic, minced

1 cup Italian seasoned breadcrumbs

1/4 cup freshly grated Parmesan cheese

2 Tbsp. minced fresh Italian parsley

1/4 cup grapeseed oil


1. Preheat oven to 450 degrees. Trim chicken and pound between two sheets of plastic wrap to an even 1/2-inch thickness. Season chicken with salt and pepper to taste.

2. Whisk egg with mustard and garlic in a shallow dish or pie plate. Combine breadcrumbs with Parmesan and parsley in another dish. Coat chicken with egg mixture and then dredge in breadcrumbs to coat well.

3. Pour oil onto a baking sheet with sides and heat in oven for 4 minutes or until very hot but oil is not smoking. Add the breaded chicken and bake for 5 minutes. Carefully turn chicken over and bake for 5 to 7 minutes longer or until chicken is cooked through and nicely browned. 

Printable Recipe

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The chicken went perfectly with one of my favorite sides: Sautéed Zucchini with Orzo and a salad. The chicken was perfectly cooked, moist and down right outstanding. And not full of all the calories it would have been if it had been deep fried! Winner winner chicken dinner. 

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Breakfast this morning was Fage yogurt with raspberries and blueberries.

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After I dropped off the kids at school, I went to Cardio Sculpt class. Butt kicking workout. I loved it!

Lunch was a little salad I whipped up: Peppery Monterey Jack Pasta Salad (recipe to come):

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It’s a perfect salad for lunch or to bring to a potluck!

What is your favorite way to health-ify your favorite “bad for you” food?

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