This dish is sure to be a hit with busy people. The recipe, from the National Broiler Council, uses skinless, boneless chicken breasts and the microwave to create a fast, delicious recipe.
Deluxe Chicken Breasts 4 boneless, skinless chicken breasts, halved
3 tablespoons bottled microwave browning sauce
1 teaspoon seasoned salt, divided
1/2 teaspoon coarsely ground pepper, divided
1 cup nonfat plain yogurt
1 teaspoon grated onion
1 teaspoon prepared mustard
Brush chicken with browning sauce and arrange on rack around outside edges of circular microwave dish. Cover loosely with wax paper and microwave on HIGH for six minutes. Remove chicken from rack and place in bottom of dish, turning breasts over and keeping them in a circle around edge of dish. Sprinkle with one-half teaspoon of the salt and one-quarter teaspoon of the pepper. In small bowl, mix together yogurt, onion and mustard; spoon over chicken, dividing equally on each piece. Cover loosely with wax paper and microwave on HIGH about six minutes or until fork can be inserted in chicken with ease. Sprinkle with remaining salt and pepper. Let stand two minutes then remove chicken to warm serving platter.
Serves eight. Each serving has 77 calories, 14 grams protein, less than 1 gram fat, 2 grams carbohydrates, 40 milligrams cholesterol and 321 milligrams sodium.