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4 teaspoons Dijon mustard
4 tablespoons + 1 teaspoon lemon juice
1 large egg
1/2 teaspoon Worcestershire sauce
2 teaspoons olive oil
1/4 teaspoon salt
1/4 teaspoon black pepper
4 boneless, skinless chicken brest halves (6 oz each)
1/2 cup cornmeal
1. Place oven rack in top position and preheat oven to 450F.
2. In small bowl, mix 2 teaspoons of the mustard and lemon juice.
3. In another small bowl, lightly beat egg ans stir in Worcestershire, oil, salt, pepper, and remaining 2 teaspoons mustard. Dip chicken into egg mixture. Press each piece into cornmeal and turn to coat both sides. Place on a platter. Refrigerate, uncovered, 10 to 60 minutes to help cornmeal stick.
4. Coat baking sheet with cooking spray, and preheat it on upper rack of oven 5 minutes. Arrange breasts, thickest side down, on pan and roast until golden brown, 8-10 minutes.
5. Turn chicken and roast utnil juices run clear and a meat thermometer registers 170F, 4-5 minutes. Drizzle with lemon-mustard sauce.
This recipe taken from Prevention Guide's Low Carb Holiday Recipes.
Per Serving: 290 cal, 43g pro, 14g carb, 6g fat, 1.5 g sat fat, 150mg chol, 2g fiber, 350 mg sodium
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