Ingredient: Dijon-style mustard

Best Baked Popcorn Chicken

How To Prepare
Preheat oven to 450 degrees F. Either spray a large baking sheet with non-fat cooking spray or use your Silicone Baking Mats.

In a shallow bowl, combine the egg whites and Dijon mustard. In another shallow bowl or pie plate, place the potato flour and mix in no salt added seasoning.

Pat chicken dry with paper towels. Cut the chicken into approximately 1-inch cubes. Add the chicken cubes to the egg white mixture, tossing to coat well. Then toss and roll the chicken cubes in the flour, a few at a time, to thoroughly coat with the bread crumbs.

Popcorn Chicken Ready To Bake. Transfer the breaded chicken cubes to the prepared baking sheet. Arrange them close together, but not touching. When all the chicken cubes are on the baking sheet, lightly spray them with the cooking spray. NOTE: This is the key to the oven-frying technique, as the misting of oil helps get a perfect golden crunch.

Bake for a total of approximately 15 to 20 minutes (depending on the size of your chicken cubes). Half way through the baking process, turn over the chicken cubes with a spatula or tongs. Continue baking until golden brown or until a meat thermometer registers an internal temperature of 165 degrees F (juices will run clear when cut with the tip of a knife). NOTE: You do not want to overcook these chicken cubes or they will be dry. Remove chicken from heat.

Remove from oven and place the chicken on individual serving plates or on a large platter. Serve plain or with your family’s favorite low or no sodium dipping sauce. If you are trying to lose weight, be careful what you serve as a dip.

Serve immediately.

Grilled Rump Roast with Curried Mustard

How To Prepare
Trim fat from meat. Stir together mustard, honey, curry powder, and chives. Brush about half of the mustard mixture on roast. Insert a meat thermometer near the center of the roast.
2.
Arrange preheated coals around a drip pan in a covered grill. Test for medium-low heat above pan. Place roast on grill over drip pan. Cover and grill for 1-1/2 to 2 hours or until desired doneness (145 degrees F for medium-rare, 160 degrees F. for medium doneness). Remove roast from grill and cover with foil. Let stand 15 minutes before slicing. Serve with mustard and, if desired, snipped chives.

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 Grilled Rump Roast with Curried Mustard
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Scallop Salad with Basil Vinaigrette

How To Prepare
Thaw scallops, if frozen. Rinse scallops; pat dry with paper towels. For vinaigrette: In a screw-top jar, combine basil, vinegar, lemon juice, oil, mustard, and 1/4 teaspoon of the black pepper. Cover and shake well. Set aside.
2.
Sprinkle scallops with the remaining 1/4 teaspoon black pepper. Coat an unheated large nonstick skillet with cooking spray. Preheat over medium-high heat. Add scallops. Cook for 2 to 4 minutes or until scallops are opaque, turning once halfway through cooking.
3.
Meanwhile, divide salad greens among four serving plates. In a large bowl, combine tomatoes, sweet pepper, and cucumber. Add half of the vinaigrette; toss to coat. Add to serving plates with greens. Add scallops to salads and brush with some of the remaining vinaigrette. Pass the remaining vinaigrette.