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1/2
cup reduced-calorie or regular mayonnaise or salad dressing
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4
teaspoons Dijon-style mustard
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1
tablespoon honey
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1
pound skinless, boneless chicken thighs or breasts
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1/4
cup all-purpose flour
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1
teaspoon dried parsley flakes
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1/2
teaspoon poultry seasoning
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1
slightly beaten egg
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2
tablespoons milk
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30
whole wheat or regular rich round crackers, finely crushed (1-1/4 cups)
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1/8
teaspoon salt
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dash pepper
1. Stir together mayonnaise or salad dressing, mustard, and honey in a small bowl. Set aside to serve the dip warm or cold.
2. Cut chicken into 1-1/2-inch pieces. Combine flour, parsley, poultry seasoning, salt, and pepper in a plastic bag. Add chicken pieces, a few at a time, to the flour mixture. Close the bag; shake to coat chicken pieces. Set chicken aside.
3. Combine beaten egg and milk in a bowl. Place crushed crackers in another bowl. Dip flour-coated chicken pieces, one-fourth at a time, into the egg-and-milk mixture. Roll the pieces in crackers. Place in a single layer on a large ungreased baking sheet. Bake in a 425 degree F oven for 10 to 12 minutes until chicken is no longer pink.
4. To serve the dip warm, cover with waxed paper and cook in a microwave oven on 100 percent power (high) for 30 seconds or until heated through. (Or, place dip in a saucepan, heat and stir over low heat, and spoon into a serving bowl.) Makes 8 servings.
- Make Ahead Tip Prepare the coating mixtures; cover and set aside. Cut up chicken; cover and chill up to 12 hours. Assemble and bake before serving.
- Variation Chipotle Catsup:Combine 6 medium cored and quartered tomatoes, 1/4 cup chopped onion, and 1 dried chipotle chili pepper, crumbled, in saucepan. Bring to boiling; stir often. Reduce heat, cover, and simmer 15 minutes. Press through food mill or sieve; discard the seeds and skins. Return mixture to saucepan; stir in 1/4 cup sugar, 1/4 cup vinegar, 1/2 teaspoon dried marjoram, crushed, and 1/2 teaspoon salt. Simmer, uncovered, about 15 minutes, stirring often. Makes about 1 cup.Nutrition facts per tablespoon: 25 cal., 0 g. total fat, 0 mg cholesterol, 72 mg sodium, 6 g carb.
- Variation Blue Cheese Sauce:Stir together 1/2 cup plain yogurt or dairy sour cream and one 3-ounce package cream cheese, softened, in a small mixing bowl. Beat with an electric mixer on medium speed for 2 to 3 minutes or until fluffy. Stir in 1/3 cup crumbled blue cheese. Cover and chill in the refrigerator until serving time. To serve, if necessary, stir in 1 to 2 tablespoons milk to thin sauce to dipping consistency. Makes about 1 cup. Nutrition facts per tablespoon: 33 cal., 3 g total fat (2 g sat. fat), 8 mg cholesterol, 60 mg sodium, 1 g carb.
- Servings Per Recipe 8,
- Calories 156,
- Protein (gm) 4,
- Carbohydrate (gm) 14,
- Fat, total (gm) 9,
- Cholesterol (mg) 33,
- Sodium (mg) 312,
- Percent Daily Values are based on a 2,000 calorie diet
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