Cooking Light is a great resource. The recipes are not too light and are very flavorful. Courtesy of Cooking Light.
5 tablespoons yellow cornmeal, divided
1/4 cup low-fat milk
3 teaspoons Dijon mustard, divided
1 large egg, lightly beaten
1 cup finely crushed unsalted pretzel twists
1/4 teaspoon garlic powder, divided
1/2 teaspoon sugar
1/8 teaspoon kosher salt divided
1/4 teaspoon ground black pepper
8 chicken breast tenders
- Preheat oven to 375 degrees
- Place 4 tablespoons cornmeal in a shallow dish. Combine milk, 2 teaspoons mustard and egg in a separate shallow dish, stirring with a whisk. Combine pretzels, remaining tablespoon corn meal, 1/4 teaspoon garlic powder, sugar, 1/8 teaspoon salt and pepper in a third shallow dish, stirring with a whisk.
- Lightly dredge chicken in cornmeal, dip in milk mixture, dredge in pretzel mixture, pressing gently to coat thoroughly. Lightly coat chicken with oil or cooking spray.
- Heat a large ovenproof skillet over medium high heat. Add oil to pan; swirl to coat. add chicken; cook 3 minutes or until browned. Turn chicken over and place pan in oven. Bake at 375 degrees for 7 minutes or until done.
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