Panko Chicken in Mustard Cream Sauce

1/3 cup low-fat buttermilk
1/2 cup panko
2 boneless, skinless chicken breast halves
1/4 cup fat-free, low-sodium chicken broth
2 tbsp fat-free sour cream
1 tbsp Dijon mustard
1/4 tsp dried tarragon, crumbled

1. Preheat oven to 400 degrees.

2. Pour buttermilk in shallow dish. Put panko in another shallow dish. Lightly spray an 11 x 7-inch baking dish with cooking spray.

3. Dip chicken in buttermilk, turning to coat. Roll each piece in panko, lightly shaking off excess. Arrange chicken in single layer in baking dish. Lightly spray top of chicken with cooking spray.

4. Bake 20 - 25 minutes, or until chicken is no longer pink in center.

5. Meanwhile, pour broth into small saucepan. Heat to simmer over medium-high heat. Reduce heat to medium-low. Whisk in sour cream, mustard and tarragon. Cook for 1 to 2 minutes, until smooth and heated through, whisking constantly. Pour sauce over cooked chicken.

2 servings

Exchanges: 1 starch, 3 lean meat

Per serving: 195 calories; 3.5 g fat (.9 g saturated fat); 70 mg cholesterol; 280 mg sodium; 22 g carbs; 1 g fiber; 2 g sugars; 27 g protein.

from Diabetes and Heart Healthy Meals for Two