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honey mustard chicken

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October 23rd, 2006, 12:23 PM
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4 chicken breasts, with skin and bones
3 TBSP brown sugar or honey
1 cup skim milk (may need a little more)
3 TBSP flour
2 cloves minced garlic
salt and pepper
2 TBSP butter or EVOO (EVOO is better for you)
4 TBSP brown spicy mustard (I buy it at the Save a Lot for .99)

Preheat oven to 375.
Salt and pepper your chicken.

Then start with the butter or EVOO in the pan, heat over med-high heat. Add the chicken to the pan, with the skin (top) down. Cover with a foil covered heavy pan (I used a cast iron skillet, but you could use a small brick with foil on it, too), and cook undisturbed for 10 minutes.

meanwhile, use a wisk to mix the flour, brown sugar, mustard, and garlic into the milk until smooth.

Move the chicken to a foil lined baking pan, with the browned skin side up. In the same pan you stove cooked the chicken in, slowly add the milk mixture, using the wisk to keep it smooth. Heat until it is thick like a gravy. If it's a little too thick, add a little more milk to thin it out a bit.

Pour evenly over the breasts and bake for 40-55 minutes (until they reach proper internal temp).

Serve with white rice. yummy. It's a lot like dijon chicken but with fewer fat grams.
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