Tangy "Fried" Chicken

by Suzanne Andrews

This recipe puts a healthy spin on a Southern favorite. It's also packed with selenium, a vitamin that boosts the production of disease-fighting antioxidants.

 What You'll Need:
  • 3 tbsp Dijon mustard    
  • 2 tbsp grade B maple syrup    
  • 2 tbsp peanut oil, divided    
  • 1 tbsp fresh thyme, chopped    
  • 3/4 tsp black pepper    
  • 1/2 tsp salt, optional    
  • 4 lb bone-in chicken pieces, skinless and fat-trimmed    
  • 1 1/2 cups whole grain breadcrumbs    
   Cooking Instructions:
  1. In a large bowl, mix Dijon mustard, maple syrup, 1 tbsp peanut oil, thyme, salt and pepper. Whisk until well-blended.
  2. Dip chicken pieces in mixture until evenly coated on all sides.
  3. Cover chicken and place in refrigerator for at least 30 minutes (up to 6 hours). 
  4. Preheat oven to 400 degrees. Place a wire rack over a large baking sheet to cook chicken. 
  5. Mix breadcrumbs and remaining peanut oil on the surface of a large plate. Dredge the meatier side of each chicken piece through the breadcrumb mixture. 
  6. Arrange pieces on wire rack, dredged side up. Bake for 35-40 minutes or until golden brown. Serve hot and enjoy! 

 More Tips:
Here are some more tips for putting together exciting and healthy recipes:
* Try new meats. Veal, lamb, and bison are ultra-lean and full of flavor.
* Add color to your recipes. A balanced diet should contain plenty of colorful fruits and vegetables. Take this opportunity to try new varieties of produce.
* Use whole-grain rice and pasta. Whole grain products provide plenty of fiber
keep blood sugar spikes to a minimum. Many dieters also find them to be heartier and more satisfying than regular white flour products. Remember that with "Eating for Energy" you can fall in love with beautiful, healthy foods you never knew existed and be on your way to a slimmer, healthier you.

 

Suzanne Andrews founded Functional Fitness in 2008, the most popular fitness series for boomers and seniors broadcasting on over 159 Public Television stations throughout the US and Canada. Read Suzanne’s inspiring comeback story of how she survived a near fatal accident, From Deaths Door to Producing a National Fitness Series. Feel free to send Suzanne a message here.

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