Tangy crunchy chicken

The hint of honey in the dip adds a special touch to a weeknight meal. 

by Emily Richards PH Ec.
224 cal Serves 4
Prep time 0h 20m
Cook time 0h 15m
Total time 0h 35m
crunchy chicken pieces on a baking sheet

Ingredients

Directions

  1. Step 1

    Cut chicken breasts crosswise into 1 inch (2.5 cm) wide strips; set aside.

  2. Step 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. Step 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. Step 4

    Meanwhile, stir together ketchup, honey and mustard. Serve with chicken.

Tips

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

Nutritional information

Per serving (1 of 4)

Calories
224
Protein
32 g
Sodium
364 mg
Potassium
530 mg
Total fat
3 g
Saturated fat
1 g
Cholesterol
75 mg
Carbohydrates
19 g
Fibre
1 g
Sugars
9 g
Added sugars
4 g

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

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