1 pound(s) chicken breasts (4 breasts or 14 – 16 tenders)
1/2 cup(s) low-fat buttermilk
1 tablespoon(s) extra virgin olive oil
1 1/2 teaspoon(s) whole cumin seeds
1 cup(s) Grape-Nuts
1 teaspoon(s) paprika
1/2 teaspoon(s) table salt
1/8 teaspoon(s) teaspoon black pepper
6 ounce(s) container fat-free plain Greek yogurt
1 tablespoon(s) whole grain Dijon-style mustard
1 teaspoon(s) honey
PREPARATION TIME: 30M
FOR 4 SERVING(S)
Place chicken and buttermilk in a shallow pan and toss to coat; lay pieces flat side-by-side. Cover with plastic wrap and refrigerate while preparing other ingredients, or chicken can be chilled as long as overnight.
Preheat oven to 400 degrees. Spread the olive oil evenly in a jelly roll pan or shallow roasting pan; set aside.
Place cumin seeds in a small heavy skillet over medium heat. Toast seeds, shaking pan frequently, until they become fragrant and lightly browned, about 2-1/2 minutes. Place seeds in a food processor or blender along with the Grape Nuts, paprika, salt, and pepper. Process until cereal forms fine crumbs. Transfer mixture to a shallow plate or pie plate.
Remove chicken pieces from buttermilk one at a time and coat each piece all over in cereal mixture, shaking off excess. Place chicken side-by-side in prepared pan; discard buttermilk. Bake chicken for 4-6 minutes per side for tenders, or 10 – 12 minutes for breasts, depending on the thickness, until they are crispy and cooked through. Serve with yogurt dipping sauce: stir together all dip ingredients until blended. Serves 4-6.
The tenders are also excellent served with prepared hummus as a dip.
Serve with a marinated salad of cucumbers and radishes for a beautiful presentation.