Nutty Honey Chicken

Adapted from 1000 Lowfat Recipes by Terry Blonder Golson

This is a very quick and easy recipe.  For a gluten-free variation, use Tamari gluten free soy sauce and quinoa flakes instead of bread crumbs.

Makes 4 servings

Ingredients:

1/4 cup honey
2 Tbsp Dijon mustard
1 Tbsp lo sodium soy sauce
1/2 cup finely chopped pecans or other nuts
1/2 cup soft whole wheat breadcrumbs or quinoa flakes
2 pounds skinless chicken breasts

Directions:

1) Preheat the oven to 400.  Lightly coat a baking pan with oil - very important with honey in the recipe.

2) Combine the honey, mustard and soy sauce in a bowl.

3) Toss the nuts and breadcrumbs or quinoa flakes together on a plate.

4) Brush each piece of chicken with the sauce, then roll it in the breadcrumb mixture.  Gently shake off the excess.  Place on the baking sheet.

5) Bake for 20 minutes or so; check thickest piece for doneness.

Per serving: Calories 390; Protein 40g; Fat 15g (saturated 2g); carbohydrates 24g; Fiber 1g; sodium 180mg.