Family Recipe

• Rinse chicken under cold water and pat dry. Slice each breast into strips and set aside.
• Combine the yogurt, mustard, salt and pepper in a bowl. Add the chicken and allow it marinate for a minimum of 30 minutes (up to 8 hours).
• Preheat oven to 400 degrees F. Place breadcrumbs in a large bowl.
• Coat chicken with the breadcrumbs, coating all sides well. Place on a parchment lined baking sheet and repeat with remaining chicken.
• Bake until light golden brown and cooked through, approximately 15 minutes. Serve with asparagus ketchup (see recipe).

Asparagus Ketchup

• Roughly chop the asparagus and boil in salted water for 4 to 5 minutes. Drain asparagus and immediately immerse it into an ice bath to stop cooking. Transfer asparagus onto a kitchen towel and pat excess water.
• Place asparagus, olive oil, yogurt, mustard, lemon juice and salt in a food processor and pulse until completely pureed, about 2 minutes.
• Transfer to a bowl or resealable container and store in the refrigerator until ready to serve. Note: Best served cold.

 274 calories, Total Fat – 7.5g, Saturated Fat – 1.4g, Fibre – 4.1g, Carbohydrates – 40g, Protein – 11.4g, Sodium – 1123mg