FROM DIABETIC CONNECT: PICNIC BASKETS MAPLE MUSTARD BAKED CHICKEN This crunchy chicken tastes great hot or cold—no forks and knives required! For best flavor, shop for grade B maple syrup. Ingredients Total Time: 1 3/4 hours (including 30 minutes marinating time) 3 tablespoons Dijon mustard 2 tablespoons pure maple syrup, preferably grade B 2 tablespoons peanut or canola oil, divided 1 tablespoon finely chopped fresh thyme, or 1 teaspoon dried 3/4 teaspoon freshly ground pepper 1/2 teaspoon salt 4-41/2 pounds bone-in chicken pieces, (thighs, drumsticks and/or breasts), skin removed, trimmed (see Tip) 1 1/2 cups fresh breadcrumbs, preferably whole-wheat (see Tip) Directions Marinate the chicken for up to 6 hours. Refrigerate the baked chicken for up to 1 day. 8 servings Whisk mustard, maple syrup, 1 tablespoon oil, thyme, pepper and salt in a large bowl. Add chicken and turn to coat evenly. Cover and marinate in the refrigerator for at least 30 minutes and up to 6 hours. Preheat oven to 400°F. Set a wire rack on a large baking sheet. Combine breadcrumbs and the remaining 1 tablespoon oil on a plate. Dredge the skinned side of each chicken piece in the breadcrumbs (with drumsticks, dredge the meatier side) and arrange breaded-side up on the wire rack. Leave at least 1 inch between pieces. Bake until golden brown and an instant-read thermometer inserted into the thickest part of the meat registers 165°F, 35 to 40 minutes. Serve hot or let cool, refrigerate and serve chilled. Nutritional Facts Servings 8 Per serving Calories 248 Carbohydrates 14g Fat 9g Saturated Fat 2g Monounsaturated Fat 4g Protein 26g Cholesterol 76mg Dietary Fiber 2g Potassium 210mg Sodium 306mg Added Sugars 3g Exchanges 1 starch 4 lean meat 1 fat Carbohydrate Servings 1
Posted on: Wed, 30 Jul 2014 11:50:30 +0000
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