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Tangy crunchy chicken

The hint of honey in the dip adds a special touch to a weeknight meal. 
crunchy chicken pieces on a baking sheet
4 servings / 35 min 

Prep 20 min / Cook 15 min

Serve these up with oven roasted potatoes and big green salad.

Ingredients
  • 500 g (1 lb) boneless skinless chicken breasts
  • 75 mL (1/3 cup) plain low fat or 0% Greek yogurt
  • 15 mL (1 tbsp) chopped fresh parsley
  • 5 mL (1 tsp) chopped fresh thyme or 2 mL (½ tsp) dried
  • 1 large clove garlic, minced
  • Pinch freshly ground pepper
  • 500 mL (2 cups) bran flake cereal
  • 15 mL (1 tbsp) freshly grated Parmesan cheese

Honey ketchup:

  • 45 mL (3 tbsp) ketchup
  • 15 mL (1 tbsp) liquid honey
  • 5 mL (1 tsp) Dijon mustard
Directions
  1. Cut chicken breasts crosswise into 1 inch (2.5 cm) wide strips; set aside.
  2. In shallow bowl, combine yogurt, parsley, thyme, garlic and pepper. Add chicken and turn to coat well. Let stand for 10 minutes or cover and refrigerate for up to 4 hours.
  3. Crush bran flakes in resealable bag; add cheese. Toss chicken with cereal mixture and place on parchment paper lined baking sheet. Bake in 200 C (400 F) oven for 15 minutes or until no longer pink inside.
  4. Meanwhile, stir together ketchup, honey and mustard. Serve with chicken.
     

Tip: Substitute boneless skinless turkey breast cutlets or lean boneless pork chops for the chicken.

Nutritional info per serving (1 of 4)
  • Calories: 224
  • Protein: 32 g
  • Total Fat: 3 g
    Saturated Fat: 1 g
    Cholesterol: 75 mg
  • Carbohydrate: 19 g
    Fibre: 1 g
    Sugars: 9 g
    Added Sugars: 4 g
  • Sodium: 364 mg  
  • Potassium: 530 mg

Recipe developed by Emily Richards, PH Ec. ©Heart and Stroke Foundation 2011.

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