Low-Fat Chicken Breast
A healthy, flavorful chicken dish with a tangy mustard coating and Parmesan-crusted exterior, perfect for those seeking a low-fat, satisfying meal suitable for quick weeknights.
Ingredients
Instructions
- Preheat oven to 375°F (190°C).
- Spray a baking pan with Pam cooking spray.
- In a small bowl, stir together Dijon mustard, nonfat yogurt, and red wine vinegar.
- In a separate dish, combine instant mashed potato granules and grated Parmesan cheese.
- Dip each chicken breast first into the mustard mixture, then coat evenly with the potato and Parmesan mixture.
- Place coated chicken breasts on the prepared baking pan.
- Bake for 20 minutes, or until the coating is light brown and chicken is cooked through.
Tips & Substitutions
For added flavor, consider marinating the chicken in the mustard mixture for 30 minutes before coating it. If you want a gluten-free version, substitute the instant mashed potatoes with crushed gluten-free crackers. You can also replace the Parmesan cheese with a dairy-free alternative if you’re looking for a vegan option.
Serving Suggestions
Serve this low-fat chicken breast alongside a fresh salad or steamed vegetables for a balanced meal. It pairs beautifully with Wheat Germ Fruit Salad for a refreshing contrast. For a heartier option, consider serving with Cheese And Grits to round out the dish.
Storage & Reheating
Store any leftover chicken breasts in an airtight container in the refrigerator for up to 3 days. To reheat, place the chicken in a preheated oven at 350°F (175°C) for about 10-15 minutes until warmed through, ensuring the coating stays crisp.
Nutrition & Diet Analysis (per serving)
Each serving of Low-Fat Chicken Breast contains roughly 67 calories, with 6g protein, 7g carbohydrates, and 1g fat. It is a good source of protein (12% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use bone-in chicken instead of boneless?
Yes, you can use bone-in chicken pieces; however, you will need to adjust the cooking time to ensure the chicken is cooked through. Bone-in pieces generally take longer, so check for an internal temperature of 165°F (74°C).
Is there a way to make this recipe spicier?
Absolutely! You can add a teaspoon of cayenne pepper or hot sauce to the mustard mixture for a spicy kick. Alternatively, consider serving the chicken with a spicy dipping sauce on the side for those who enjoy extra heat.
What can I substitute for Dijon mustard?
If you don't have Dijon mustard, you can substitute it with yellow mustard or whole grain mustard. Each will give a different flavor profile, but they will still work well in this recipe.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).