Honey Crusted Chicken

Don't let the name scare you off.  I had RNY surgery and I dump.  I was worried about the "Honey" part of the recipe but I was fine. 

Honey Crusted Chicken

Ingredients:

Nonstick cooking spray

4 small skinless, boneless chicken breast halves

1 tablespoon honey

1 tablespoon orange juice

1/4 teaspoon ground ginger

1/4 teaspoon black pepper

Dash ground red pepper (optional)

3/4 cup cornflakes, crushed (about 1/3 cup) (I used Fiber One cereal for the fiber)

1/2 teaspoon dried parsley flakes

Directions:

Spray a shallow baking pan with nonstick spray.

Place chicken breasts in baking pan.

In a small bowl combine honey, orange juice, ginger, black pepper, and red pepper (if desired).

Brush honey mixture over chicken.

Combine cornflakes and parsley flakes.

Sprinkle cornflake mixture over chicken to coat.

Bake, uncovered, in a 350 degree F oven for 18 to 20 minutes or until chicken is tender and no longer pink (170 degrees F)

Makes 4 Servings

Nutrition Information: Calories 127, Fat 3 g, Cholesterol 45 mg, Carbs 8 g, Fiber 0 g, Protein 17 g