Orange Crumbed Baked Chicken

By Melzie

Ingredients

• 2 TB orange juice
• 2 TB Dijon mustard
• 1/2 tsp reduced sodium soy sauce
• 3/4 cup whole wheat cracker crumbs
• 1 TB grated orange zest
• 1/4 tsp onion powder
• 1/4 tsp freshly ground pepper
• 4 (3 oz each) boneless skinless chicken thighs

Details

Servings 4
Cooking time 35mins

Preparation

Step 1

Preheat oven to 350. Spray a nonstick baking sheet with nonstick cooking spray.

In a small bowl, combine the orange juice, mustard, and soy sauce. On a sheet of wax paper, combine the cracker crumbs, orange zest, onion powder, and pepper. Brush the chicken on both sides with the mustard mixture, then dredge in the crumbs, firmly pressing the crumbs to coat both sides. Place the chicken on the baking sheet. Bake 15 minutes; turn over and bake until cooked through, 15 - 20 minutes longer.

Per 1/4 serving: 179 calories, 4 g total fat, 1 g sat fat, 59 mg chol, 367 mg sodium, 20 g carb, 3 g fiber, 16 g protein, 18 mg calcium.