Parmesan-Crusted Chicken

Wednesday nights are always a little bit crazy. It’s hump day. We’re exhausted. We get home late from track, spinning or a group ride. The last thing we want to do is cook dinner, but of course, we’re hungry—we’re always hungry. If we’re lucky, we can reheat leftovers, but, like I said, we’re hungry and sometimes we finish the leftovers before we’re supposed to. So…we make a super-speedy dish, like this one.

(Adapted from The Food Network)

1/3 cup flour (we use brown rice flour)

chicken, cut into ½-inch-wide strips

1/3 cup skim milk

1/3 cup grated parmesan cheese

½ cup quick-cooking oats

¾ tsp garlic powder

¾ tsp onion powder

½ tsp dried oregano

½ cup fat-free sour cream

2 tsp Dijon mustard

2 tsp honey

1. Preheat oven to 400º and coat a baking sheet wit cooking spray.

2. Set up two shallow dishes and a zip-top bag. Place the flour in the first dish, the milk in the second dish and the parm, oats, garlic powder, onion powder and oregano in the zip-top bag. Dip the chicken pieces in the flour (turn to coat), then the milk and then drop them in the zip-top bag. Seal the bag and shake it to coat the chicken.

3. Place the coated chicken on the baking sheet and spray the chicken with cooking spray.

4. Bake for about 15 minutes, until the chicken is cooked through and the crust is golden.

5. While the chicken cooks, whisk the sour cream, mustard and honey together in a small bowl.

6. Serve the chicken with the dipping sauce.