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reliantfc3 in nano_cooks

Orange-Crumbed Baked Chicken

From Weight Watchers New Compete cookbook
Serves 4

2 tablespoons orange juice
2 tablespoons Dijon mustard
1/2 teaspoon reduced-sodium soy sauce
3/4 cup whole wheat cracker crumbs (I just buy crumbs)
1 tablespoon grated orange zest
1/4 teaspoon onion powder
1/4 teaspoon freshly ground pepper
4 3 oz skinless boneless chicken thighs

1. Preheat the oven to 350 F; spray a nonstick baking sheet with nonstick cooking spray.

2. In a small bowl, combine the orange juice, mustard and soy sauce. On a sheet of wax paper, combine the crumbs, orange zest, onion powder and pepper. Brush the chicken on both sides with the mustard mixture (I just roll it around in the bowl), then dredge in the crumbs, firmly pressing the crumbs to coat both sides. Place the chicken on the baking sheet. Bake 15 minutes; turn over and bake until cooked through, 15-20 minutes.
3 points
179 calories, 4 g fat
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