WW Pretzel Chicken with Mustard-Cheddar

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The WW Pretzel Chicken with Mustard-Cheddar is a tasty dish. It has 330 calories per serving. You need 45 minutes to prepare it. Also, it is very easy to make as the steps are basic. This WW Pretzel Chicken with Mustard-Cheddar includes boneless chicken breasts, pretzel sticks, all-purpose flour, egg whites, yellow mustard, garlic powder, paprika, black pepper, cooking spray, and mustard-cheddar sauce. You can also pair it with garden salad, cucumber salad, steamed broccoli, roasted zucchini, green beans, quinoa, and brown rice. Hence, you can serve this meal at parties, occasions, festivals, birthdays, or as a snack treat to yourself. Also, we can store it in a refrigerator for three days. This is a yummy dish.

STATS:

  • Number of calories: 330 kcal
  • Cuisine: American
  • Servings: 4
  • Preparation Time: 20 minutes
  • Course: Main
  • Total Time: 45 minutes
  • Diet: Weight Watchers
  • Serving Size: 1 chicken breast + sauce
  • Cooking Time: 25 minutes

EQUIPMENT:

  • Baking tray
  • Whisk
  • Measuring spoons
  • Baking paper
  • Measuring cups
  • Saucepan
  • Mixing bowls

INGREDIENTS:

CHICKEN:

  • 4 small boneless and skinless chicken breasts
  • 1 cup crushed pretzel sticks
  • Half cup all-purpose flour
  • 2 egg whites
  • 2 tbsp yellow mustard
  • One tbsp water
  • Half tsp garlic powder
  • 1/2 tsp paprika
  • 1/4 tsp black pepper
  • Cooking spray

MUSTARD CHEDDAR SAUCE:

  • One tsp light butter
  • 1 tbsp all-purpose flour
  • 1¼ cups low-fat milk
  • Half cup reduced-fat sharp cheddar cheese
  • 2 tbsp yellow mustard

INGREDIENT NOTES:

CHICKEN BREAST:

  • We will use boneless and skinless chicken breast as it is more protein-rich and has fewer points. It gives your recipe a juicy flavor and bakes easily. You may also use chicken thighs as a substitute, but it will change the points.

YELLOW MUSTARD:

  • It has fewer calories and gives your recipe zero points. Also, it adds tanginess to your meal. You may use Dijon mustard as an alternative.

PRETZEL STICKS:

  • You use pretzel sticks to make your recipe crispy, and pretzel sticks also help to maintain the portion points. Also, we may use whole wheat breadcrumbs for lower sodium.

EGG WHITES:

  • Egg whites do not add fat in your recip. You may use low-fat milk or yogurt.

LIGHT BUTTER:

  • Adding light butter will not make your recipe heavy, and it will also include richness. You can eliminate it if you prefer.

REDUCED-FAT CHEDDAR CHEESE:

  • It gives your meal a creamy texture and also manages the calories. You may use less cheese or combine it with Parmesan for a strong flavor.

LOW-FAT MILK:

  • We use low-fat milk because it makes the sauce smooth and also does not include too much fat. Also, you may utilize unsweetened almond milk instead.

INSTRUCTIONS:

PREPARE THE CHICKEN:

  1. Heat the oven to 200°C and put baking paper on your tray.
  2. Now crush your pretzel sticks finely.
  3. Combine flour with paprika, garlic powder, and pepper in a bowl.
  4. Also, whisk egg whites, water, and yellow mustard in another bowl.
  5. We will use a flour mixture to coat the chicken breast lightly.
  6. You will dip the chicken breast into the egg mixture and then coat it with crushed pretzel sticks and gently press them into it.
  7. Now, place the chicken pieces on the baking tray and use cooking spray on them.
  8. Then, we will bake them for 25 minutes.

PREPARE THE MUSTARD-CHEDDAR SAUCE:

  1. At medium flame, heat your saucepan.
  2. Then add light butter to your pan and let it melt.
  3. Mix in flour so you cook it for a minute.
  4. Now add milk gradually while whisking the mixture continuously.
  5. We will cook until the sauce thickens, and then we will add reduced-fat cheese.
  6. Stir it till it fully melts.
  7. You will combine the yellow mustard and simmer it for 2 minutes.
  8. Then add the sauce to your baked chicken and serve it.

SERVING SUGGESTIONS:

SALADS:

  • Garden salad
  • Cucumber salad

SIDES:

  • Steamed broccoli
  • Roasted zucchini
  • Green beans

TIPS:

  • You will crush the pretzel sticks very finely to get a better coating.
  • As pretzels are already salty, you should use less salt.
  • To have low calories in your meal, you may use yellow mustard.
  • We will stir the sauce constantly to get a smooth texture.
  • You may serve the sauce on the sides to control portions.

STORAGE INFORMATION:

FRIDGE:

  • You may keep the chicken and sauce individually in tight boxes for three days.

FREEZER:

  • We may freeze chicken for two months.

FAQs:

Is my dish WW-friendly?

  • Yes, it has light ingredients that make your recipe WW-friendly.

Should we air-fry our chicken?

  • Yes, you may cook the chicken for 18 minutes at 180°C.

NUTRITIONAL INFORMATION:

Sodium: 460 grams

Number of calories: 330 kcal

Net Carbs: 14 grams

Total Carbs: 16 g

Fiber: 2 grams

Calcium: 140 grams

Vitamin A: 220 IU

Fat: 9 grams

Protein: 38 g

Potassium: 420 g

Iron: 1.5 g

Weight Watcher Points: 5-6 points