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, 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 ¼ turn halfway through the 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.
CONVENIONAL OVEN: Preheat oven to 350 degrees. Arrange chicken in an 8″x8″ pan that has been sprayed with nonstick cooking spray. Bake chicken, covered, for 20 minutes. Drain 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.
Makes 4 servings
Each Serving
¼ recipe
Carb Servings
0
Exchanges
4 lean meat
Nutrient Analysis
Calories: 174
Total Fat: 6g
Saturated Fat: 1g
Cholesterol: 69mg
Sodium: 202mg
Total Carbohydrate: 3g
Dietary Fiber: 0g
Sugars: 2g
Protein: 26g
