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Pretzel-Crusted Chicken with Ginger-Orange Sauce

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I’ve been trying my best to come up with some fun and easy ways to make chicken in my house.  If you recall my husband’s slander against the fact that I don’t fry a single thing- I decided to become quite savvy with my ability to ‘faux-fry’ my chicken.  Keeping my our heart’s impeccable, and saving myself the time and energy from cleaning my kitchen of the layer of grease that would be inevitable. 

I’m a sauce girl.  I like sauce in all form and fashion.  Make sure I have extra- on the side, please. 

Orange and Ginger hold strong flavors and will be perfect for my delicious baked chicken. 

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Simmer down OJ.  I reduced my 1 cup of orange juice to for about 10 minutes- really concentrating the orange flavors, and somewhat thickening the juice. 

While my juice simmered, I started on my chicken. Pretzels are a great change from typical breadcrumbs.  I pulsed a handful in my food processor until a fine crumb formed. 

Egg white and honey mustard- you know..the classic Mustard and Soft Pretzel combo. A smooth play on the ballpark favorite (or shopping mall favorite.. whichever.. I can’t ever get past the Aunt Annie’s store front without half way contemplating stopping to purchase.)

I also decided last minute to add a smidge of red wine vinegar to cut the sweetness of honey mustard just a tad.  After tasting the chicken I decided it was one of those ingredients that wasn’t pertinent to the dish- but couldn’t hurt to have it in there, either. 

Bottom line- I wouldn’t make a special trip to the store for a bottle when you just need about a tablespoon- but I always have some on hand for dressings, sauces, and such- so I’ll keep it on the ingredient list. 

Bake on a foil lined rimmed baking sheet.  Coat your strips with cooking spray so they will crisp up nicely.

While the chicky bakes.. lets take it on back to the orange sauce.  Once you’ve allowed your reduced juice to cool, whisk together the remaining ingredients-

..or if you have one of these bad boys- your life will be easier.   

Probably not the most beautiful picture of chicken ever.. but chicken is gross anyways.   

Yeaa.. my weird chicken thing.  I can’t help it sometimes.  I really do like chicken. I just grosses me out on occasion.  When I make it at home, I’m totally good with whatever comes of it.  But its the unknown at eateries whether or not I’ll be biting into gristle or not.  Oh Em Gee.  Totally gross. 

Ew.  YUK.

But this was simply delish.  The Ginger-Orange sauce works well on anything from chicky to fish.. pork would be yum, too!

 Chicken adapted from Eat Better America.

Pretzel-Crusted Chicken with Ginger-Orange Sauce

Yield: 4 servings

Serving Size: 4 ounces chicken and 2 tablespoons sauce

Pretzel-Crusted Chicken with Ginger-Orange Sauce


  • 1 cup orange juice
  • 1 tablespoon chopped fresh cilantro
  • 2 tablespoons reduced fat mayonnaise
  • 1 1/2 tablespoons fat free, low sodium chicken broth
  • 1 teaspoon grated peeled ginger
  • The juice of one small lime
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground red pepper
  • 4 (4-ounce) chicken breast, cut into strips
  • 2 egg whites, slightly beaten
  • 2 tablespoons prepared honey mustard
  • 1 tablespoon red wine vinegar
  • 1 cup crushed pretzels (about 1 1/2 cups pretzels)
  • 1/4 cup grated Paremsan cheese
  • 1 teaspoon garlic powder
  • Cooking spray


To prepare sauce: Bring orange juice to a boil in a small sauce pan over medium high heat. Cooking until reduced to about 1/4 cup, about 10 minutes. Remove from heat and allow to cool completely. Whisk in remaining ingredients until smooth.

To prepare the chicken: Preheat oven to 425 degrees. Line a rimmed baking sheet with foil and coat with cooking spray.

In a shallow bowl, whisk egg whites, vinegar, and honey mustard together until combined. In another shallow bowl, combine pretzels, cheese, and garlic powder.

Dip chicken strips in egg mixture and then into pretzel mixture, pressing to coat evenly. Place on the prepared baking sheet. Repeat with remaining chicken strips.

Coat the prepared chicken with cooking spray. Bake for 17 minutes, until coating is golden and chicken in cooked through.

Serve with sauce drizzled over top.

Nutritional Information:

Caloires 260; Fat 5.5 g; Carbohydrate 17 g; Fiber 1 g; Protein 31 g


  1. Seriously we are on the same page! I have a pretzel crusted chicken in my line up for next week. Pan fried ;)

  2. this sounds awesome!

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