Maple-Mustard Baked Chicken
Enjoy this crunchy chicken at home for a family supper or take it along on a picnic to eat cold-no forks and knives required! For best flavor, shop for locally raised natural chicken and real maple syrup.
· By: Molly Stevens EatingWell Recipe Contributor
Ingredients 8 servings
· 2 tablespoons pure maple syrup, preferably amber
· 2 tablespoons peanut or canola oil, divided
· 1 tablespoon finely chopped fresh thyme, or 1 teaspoon dried
· 3 tablespoons Dijon mustard
· ¾ teaspoon freshly ground pepper
· ½ teaspoon salt
· 4-4½ pounds bone-in chicken pieces, (thighs, drumsticks and/or breasts), skin removed, trimmed (see Tip)
· 1½ cups whole wheat breadcrumbs
Active 30 min:
Total time 1hour 45 min
1. Whisk mustard, maple syrup, 1 tablespoon oil, thyme, pepper and salt in a large bowl. Add chicken and turn to coat evenly. Cover and marinate in the refrigerator for at least 30 minutes and up to 6 hours.
2. Preheat oven to 400°F. Set a wire rack on a large baking sheet.
3. Combine breadcrumbs and the remaining 1 tablespoon oil on a plate. Dredge the skinned side of each chicken piece in the breadcrumbs (with drumsticks, dredge the meatier side) and arrange breaded-side up on the wire rack. Leave at least 1 inch between pieces.
4. Bake until golden brown and an instant-read thermometer inserted into the thickest part of the meat registers 165°F, 35 to 40 minutes. Serve hot or let cool, refrigerate and serve chilled.
· Make Ahead Tip: Marinate the chicken for up to 6 hours. Refrigerate the baked chicken for up to 1 day.
· Tips: When using a combination of thighs, drumsticks and breasts, we recommend cutting each breast in half crosswise (before marinating) to make smaller pieces about the size of an average chicken thigh. And if you buy whole legs, be sure to separate the drumsticks and thighs. When all the pieces are about the same size, they'll all cook at the same rate.
· To make 1½ cups fresh breadcrumbs, trim the crusts from about 3 slices of whole-wheat bread. Tear the bread into pieces and process in a food processor until coarse crumbs form.
· Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.
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· Per serving: 243 calories; 9 g fat (2 g sat); 2 g fiber; 14 g carbohydrates; 25 g protein; 4 mcg folate; 86 mg cholesterol; 3 g sugars; 3 g added sugars; 45 IU vitamin A; 0 mg vitamin C; 18 mg calcium; 2 mg iron; 315 mg sodium; 212 mg potassium
· Carbohydrate Servings: 1
· Exchanges: 1 starch, 3 lean meat