Chicken Dijon

Friday 2 October 2015

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I love chicken.   Next to fish, it is probably the meat/protein I choose to eat most of the time.  Oddly enough it wasn't something we had very often when I was a child.  Maybe once or twice a year my mother would roast a chicken and as a real treat, once in a blue moon she would do her Maryland Fried Chicken, which was chicken breasts rolled in egg and cracker crumbs, and then fried in butter.  We loved it!

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Of course fried chicken is off the menu for me for the unforseeable future!  I shall just have to revel in the memories of it now . . . looking but not touching.  Never mind  . . .  this baked Chicken Dijon is every bit as satisfying!

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Okay  . . . so maybe it's not quite as satisfying, but it's really very good and a great healthy subtitution for the real thing, and a LOT better for you.

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Lean Chicken Breasts are simply rolled in a mix of plain yogurt and Dijon mustard, and then in some tasty whole wheat bread crumbs.  I used a malted loaf, so there are also some little bits for extra crunch in the coating.

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There is also some thyme in the coating, which adds a layer of herby deliciousness.  All told, very, very good!  No faffing about.  No frying.  No fat.  You can't beat that.

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With some simple new potatoes (browned on one side in a nonstick skillet sprayed with low fat cooking spray) and the vegetables from the other day, it was quite simply part of a healthy plate for dinner!  Yum!

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*Chicken Dijon*
Serves 6
Moist and delicious.   There is lots of flavour here.   Adapted from Anne Lindsay Smart Cooking.  Calories per serving: 190 with 3.9g of fat  (Using skinless chicken)  Around 10g carbs per serving. 

6 boneless, skinless chicken breasts
fine sea salt and freshly ground black pepper
50g Dijon mustard (1/4 cup)
75g of plain yogurt (1/3 cup)
125g of fine fresh wholewheat bread crumbs (1/2 cup)
1 tsp dried thyme 

Preheat the oven to 180*C/350*F. gas mark 4.   Have ready a lightly greased baking sheet. 

Put the crumbs onto a flat plate and mix with the thyme.   Stir the yogurt and Dijon mustard together in a shallow bowl.   Pat the chicken dry with some kitchen paper toweling and then roll it in the mustard mixture.  Roll in the bread crumbs and place on the baking tray.  Repeat for all the pieces of chicken, placing them in a single layer on the tray. 

Bake for 30 to 25 minutes until golden brown and the chicken juices run clear.
Note - You can use bone in chicken breasts, in which case the cook time goes up to 45 to 50 minutes. 


  1. Look delicious Marie !:))
    We love chicken too :)

  2. Hi It is very interesting reading about your coming to terms with your diabetes. I have just a couple of points, You refer on occasions to carrots, I was always told that the "sugar level" in carrots made them a no no, also a reduced fat content in a diet may be healthy unless there is an obesity problem the reduction in fat will have no effect on the diabetes, has modern thinking changed?

    1. Steward, from

      Rich in the antioxidant beta-carotene, vitamin A, B, C and K, magnesium, folate, and dietary fiber, carrots are bright in color and provide a sweet taste. Carrots are a good choice if you have diabetes as their carotenoid and vitamin A content helps protect your eyes from diabetic retinopathy or damage to the blood vessels in the eye from long-term diabetes. Carrots are a great low-carb, crunchy snack.

      Fats can be either helpful or harmful in your diet. People with diabetes are at higher risk for heart disease, so it is even more important to be smart about fats. Some fats are unhealthy and others have enormous health benefits. But all fats are high in calories, so you should always watch your portion sizes.

  3. carrots are a non-starchy vegetable and are a good choice for diabetics :)

  4. We love chicken too..I never fry anything..there is a new recipe that is fried..that I want to try..but I will try and just sauté briskly:)
    This is a lovely dinner Marie.

  5. Thanks! I like the idea of sauteeing briskly Monique. ;-) xoxo


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