The rich-tasting sauce makes this an extra special chicken recipe. It’s a family favorite in my home, and it’s definitely a good choice for company. Serve with a baked sweet potato and a fruit salad for a colorful easy meal. This recipe works well in diabetic menus.
3 tablespoons light mayonnaise
2 tablespoons fat-free plain yogurt
2 teaspoons Dijon mustard
1 teaspoon honey or the equivalent in artificial sweetener
1 pound skinless, boneless chicken breasts
1 teaspoon dried parsley
Mix mayonnaise, yogurt, mustard, and honey to make the sauce. Set aside.
Follow the directions for microwave or conventional oven.
Microwave oven: Arrange chicken in a microwave-safe dish that has been sprayed with nonstick cooking spray. Cover, venting the lid, and cook on high for 6–8 minutes, rotating 1/4 turn halfway through cooking time. The time will vary depending on the thickness of the chicken. Drain the liquid, reserving 3 tablespoons. Mix the 3 tablespoons of reserved liquid with the sauce and pour over the chicken. Sprinkle with parsley. Cover and cook for 1–2 minutes or until the chicken is no longer pink and the sauce is heated.
Conventional oven: Preheat oven to 350 degrees. Arrange chicken in an 8" by 8" pan that has been sprayed with nonstick cooking spray. Bake chicken, covered, for 20 minutes. Drain the liquid, reserving 3 tablespoons. Mix the 3 tablespoons of reserved liquid with the sauce and pour over the chicken. Sprinkle with parsley. Return to oven for 5 minutes or until the chicken is no longer pink and the sauce is heated.
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4 lean meat
total fat 6g
saturated fat 1g
total carbohydrate 3g
dietary fiber 0g
Source: Quick & Healthy Volume II, 2nd Edition, © Brenda J. Ponichtera, R.D, Published by Small Steps Press, publishing health conscious books for the general population, a division of the American Diabetes Association; retail $18.95; to order call 1-800-232-6733 Or ORDER NOW
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Recipe updated September 1, 2016