The mustard-horseradish mixture (in step 1) can also be made on its own and used to perk up cooked vegetables.

Ingredients

3 tablespoons Dijon mustard

2 tablespoons drained white horseradish

2 teaspoons fresh lemon juice

1/2 teaspoon hot pepper sauce

1/2 teaspoon rosemary, minced

1/4 cup plain dried breadcrumbs

1/4 cup quick-cooking oats

2 teaspoons paprika

4 small skinless, boneless chicken breast halves (4 ounces each)

Directions

1. Preheat the broiler. In a small bowl, stir together the mustard, horseradish, lemon juice, hot pepper sauce, and rosemary until well combined.

2. In a small bowl, stir together the breadcrumbs, oats, and paprika. Place the chicken on the broiler pan and brush with half the mustard-horseradish mixture. Sprinkle half the breadcrumb mixture over the chicken and pat it on. Spray the chicken with nonstick cooking spray.

3. Broil 4 to 6 inches from the heat for 4 minutes. Turn the chicken over and brush with the remaining mustard-horseradish mixture and coat with the remaining breadcrumb mixture. Spray with nonstick cooking spray. Broil for 3 minutes, or until the chicken is cooked through and the crumbs are golden brown and crispy. Makes 4 servings

Chicken CaesarToss sliced hearts of romaine lettuce with low-fat or fat-free Caesar dressing and top with the deviled chicken, cut into strips.

Nutrition Facts

per serving

calories  207

total fat  5g

saturated fat  1.1g

cholesterol  72mg

dietary fiber  1g

carbohydrate  11g

protein  29g

sodium 433mg

good source of: niacin, selenium, vitamin B6

Kitchen Tip

If you don’t have quick-cooking oats on hand, make your own from old-fashioned rolled oats. Place the oats in a food processor and pulse it on and off until the oats are finely ground, but not powdery.

If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes

From The Johns Hopkins Cookbook Library: Recipes for a Healthy Heart, edited by Simeon Margolis, M.D., Ph.D. and Lora Brown Wilder, Sc.D., M.S., R.D.

Publication Review By: the Editorial Staff at Healthcommunities.com

Published: 18 Oct 2011

Last Modified: 24 Mar 2015