OAT-CRUSTED CHICKEN
CHICKEN GYROS
Oats aren’t just for breakfast. Mixing them with panko bread crumbs makes a better-for- you crust that kids will devour.
PREP TIME 5 MIN. – COOK TIME 20 MIN. READY IN 25 MIN. – SERVINGS 4
Cooking spray ½ cup old-fashioned oats ½ cup panko bread crumbs ½ tsp dried thyme 1 tsp finely chopped fresh rosemary
2 (8 oz each) boneless, skinless chicken breasts ¼ cup plain nonfat Greek yogurt 1 tbsp Dijon mustard ¼ cup fat-free milk
STEP 1 Preheat oven to 425°F. Arrange a wire rack on a large foil-lined baking sheet. Coat rack with the cooking spray. STEP 2 In a food processor, pulse the oats, bread crumbs, thyme, and rosemary until fine crumbs form. Transfer to a large plate. Cut each chicken breast horizontally into 2 thin cutlets. STEP3 In a baking dish, whisk together the yogurt, mustard, and milk. Season with salt and pepper. Add chicken and toss until well coated. Lift each chicken cutlet, allowing excess milk to drip back into dish, and transfer to plate with crumbs. Coat evenly in crumbs, pressing to adhere. Place on wire rack and coat chicken with cooking spray. STEP 4 Bake 18 min., until chicken is cooked through and crumbs are golden. Season with salt to taste.
Tip Serve with additional Djion mustard for dipping.
Per serving: 275 calories, 5g fat, 1g saturated fat, 75mg cholesterol, 258mg sodium, 24g carbohydrate, 2g fiber, 2g sugar, 31g protein
A creamy sauce and marinated chicken are stuffed into pitas for a hearty lunch or dinner that’s ready in under 30 minutes.
PREP TIME 15 MIN. – COOK TIME 10 MIN. READY IN 25 MIN. – SERVINGS 4
fashioned oats
Old- Pulse oats in a food
processor to create oat flour that’s perfect for breading chicken or baking muffins.
2 (8 oz each) boneless, skinless chicken breasts 7 tbsp fat-free Italian dressing, divided 3 mini cucumbers ¼ cup plain nonfat Greek yogurt
½ small red onion 2 plum tomatoes Cooking spray 4 whole wheat pita pockets 2 cups chopped romaine
STEP 1 Cut each chicken breast horizontally into 2 thin cutlets. In a large bowl, toss with ¼ cup (4 tbsp) Italian dressing until well coated. Refrigerate 15 min. STEP 2 Meanwhile, use a box grater to coarsely grate the cucumbers into a medium bowl. Stir in the yogurt and remaining 3 tbsp Italian dressing. Season with salt and pepper to taste. Thinly slice the red onion and tomatoes. STEP 3 Coat a large grill pan with cooking spray. Heat on medium-high. Add chicken to pan and cook 4–5 min. per side, until cooked through. STEP 4 Lightly toast the pitas. Spread the cucumber-yogurt sauce inside the pitas. Chop the chicken and add to pitas, along with tomatoes, romaine, and red onion.
Per serving: 330 calories, 5g fat, 1g saturated fat, 74mg cholesterol, 693mg sodium, 40g carbohydrate, 6g fiber, 5g sugar, 33g protein
JANUARY 2019 63
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