The week ahead: home and garden activities

Published: Wednesday, Jul. 3, 2013 - 12:00 am | Page 7E

Chicken with mustard sauce

Prep time: 50 minutes

Cook time: 33 minutes

Serves 4

Janet Weilein of Chico watched a show on the Livewell Network on which Lisa Quinn talked about a chicken dish with mustard sauce. Weilein has been looking for this recipe and can't find it anywhere.

She was hoping someone could help.

Jennifer Gilmore of Folsom shares this recipe, which might be a match for Weilein.

INGREDIENTS

2 1/2 cups panko breadcrumbs (gluten-free variety available at specialty grocers)

1 1/2 teaspoons sea salt, divided use

3/4 cup egg whites

3/4 cup 1 percent buttermilk

1/4 teaspoon cayenne pepper

1 pound boneless, skinless chicken breasts, chopped into 1- to 2-inch chunks

1/2 teaspoon onion powder

1/2 teaspoon Italian seasoning

1/4 teaspoon freshly ground black pepper

3/4 cup whole wheat or brown rice flour

Honey mustard sauce:

1 cup nonfat plain Greek yogurt

1/4 cup honey

1/4 cup yellow or Dijon mustard

2 tablespoons finely chopped fresh chives or flat-leaf parsley (optional)

Sea salt and freshly ground black pepper to taste

INSTRUCTIONS

Preheat oven to 350 degrees.

Toss panko with 1 teaspoon of the salt until combined. Transfer to a baking sheet and mist liberally with nonstick spray. Mix and mist again so that crumbs are evenly coated. Bake for 5 to 8 minutes until panko is medium golden-brown. Transfer to a shallow dish.

In a medium bowl, whisk together egg whites, buttermilk and cayenne pepper. Set aside.

Add chicken, onion powder, Italian seasoning, pepper and remaining salt to food processor. Pulse until chicken is coarsely ground or minced; do not purée. Transfer to a bowl.

Increase oven temperature to 400 degrees.

Line a large tray with foil and place a baking rack on top. Spray rack with nonstick cooking spray.

Using a 1 tablespoon measuring spoon, scoop chicken into balls about 1 1/2 tablespoons each. Drop 1 piece of chicken into flour and coat completely. Shake to remove excess flour and gently flatten into a 1/2-inch thick oval shape. Dip into egg-buttermilk wash and transfer to panko. Gently press panko on all sides. Repeat egg mixture and panko steps to double-coat the nugget with breading. Place it onto baking rack. Repeat breading procedure, 2 to 3 nuggets at a time. Mist lightly with nonstick cooking spray.

Bake nuggets in center of oven for 20 minutes. Carefully flip each nugget over, mist again with nonstick spray, return tray to oven and continue to cook for an additional 5 minutes until crisp.

While nuggets are baking prepare sauce. Whisk all sauce ingredients together. Cover and refrigerate until needed.

Tip: Make a double batch and store cooked nuggets in the freezer for a speedy dinner or snack. Cook from frozen. Preheat oven to 400 degrees and bake on a parchment-lined baking sheet for 12 to 15 minutes until heated through.

Per serving: 447 cal.; 50 g pro.; 48 g carb.; 5 g fat (2 sat., 2 monounsat., 1 polyunsat.); 88 mg chol.; 614 mg sod.; 3 g fiber; 10 percent calories from fat.


Easy pea and crab salad

Prep time: 15 minutes

Serves 4

Donna Moncrieff of Sacramento was looking for a pea salad recipe containing cheddar cheese chunks and a mayonnaise dressing.

We have received a good variety of great-sounding pea salad recipes. This one comes from Amy Thomas of Denair and features crab for an interesting variation.

The use of low-cal mayonnaise and light sour cream brings calories down to 296 (from 430) and fat down to 12 grams (from 29).

INGREDIENTS

1 pound frozen petite or baby peas

8 ounces shredded or chopped crab meat (imitation works great)

1/2 cup finely shredded or tiny cubes of cheddar cheese

1/2 cup mayonnaise (may use low-calorie)

1/4 cup sour cream (low-fat works great)

Salt and pepper, to taste

INSTRUCTIONS

Place frozen peas into a medium-size pot of boiling water, then immediately remove from heat. Pour thawed peas into a strainer to remove water. Alternatively, you may place peas in a bowl lined with paper towel in the refrigerator for 10 minutes or more. When peas are cool, mix with crab, then cheese. In another bowl mix mayonnaise and sour cream together. Add to salad and fold in gently. Add salt and pepper to taste.

Per serving: 430 cal.; 21 g pro.; 17 g carb.; 29 g fat (8 sat., 0 monounsat., 0 polyunsat., 21 other); 75 mg chol.; 457 mg sod.; 5 g fiber; 64 percent calories from fat


HOW TO CONTACT THE MAILBOX

If you have recipes in reply to Mailbox reader requests, or questions or comments, write to: Mailbox, c/o Taste, The Sacramento Bee, P.O. Box 15779, Sacramento, CA 95852. You also can email twatson@sacbee.com or fax (916) 556-5625. Please include your full name, your city and phone number.

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