Baked Chicken with Tarragon & Dijon Mustard Recipe

Makes: 8 servings
Serving Size: 1 leg quarter
Active Time: 25 minutes
Total Time: 1 hour

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low sodium |
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Ingredients

• 3 tablespoons unsalted butter, at room temperature
• 1/3 cup Dijon mustard
• 2 tablespoons chopped fresh tarragon
• 1/2 teaspoon ground pepper
• 8 bone-in chicken leg quarters (4 1/2-5 pounds), skin removed
• 2/3 cup coarse dry breadcrumbs
• 1 tablespoon extra-virgin olive oil

• Creamy Tarragon Chicken Salad

Preparation

1. Preheat oven to 425°F.
2. Mash butter with mustard, tarragon and pepper in a bowl until combined. Place chicken in a roasting pan (or large baking dish) and brush the tops and sides with the mustard mixture. Toss breadcrumbs and oil in a bowl. Press the breadcrumbs onto the chicken.
3. Roast the chicken until the breadcrumbs are golden brown and an instant-read thermometer inserted into the thickest part without touching bone registers 165°F, 35 to 45 minutes. Serve immediately, drizzled with the cooking juices, if desired.

Nutrition

Per serving: 310 calories; 16 g fat (6 g sat, 6 g mono); 195 mg cholesterol; 6 g carbohydrates; 0 g added sugars; 0 g total sugars; 33 g protein; 0 g fiber; 416 mg sodium; 413 mg potassium.
Nutrition Bonus: Zinc (20% daily value)
Carbohydrate Servings: 1/2
Exchanges: 4 1/2 lean meat, 1 fat