Aired October 12, 2011
Salt and pepper
EVOO - Extra Virgin Olive Oil
Pasta (we used spaghetti)
Cheese (we used part-skim mozzarella)
Mustard (we used Dijon-style)
1 pound skinless, boneless chicken breast $2.99/lb.
1 apple $1.15 ($1.99/lb)
Sandwich bread (we used soft wheat) $1.99/loaf
1 carrot $ .25 ($.99/lb)
1 banana $ .20
1 cucumber $.79
Cherry tomatoes $2.50/pint
Yogurt (2 single-serving containers with granola) $2.78
Sunflower seeds $ .99
Cut 1 (about 8 ounce) skinless boneless chicken breast half into bite-size pieces.
In three separate bowls, place 1 egg, beaten, 1 cup AP flour, and remaining breadcrumbs (leftover from Spaghetti Salad).
Toss the chicken pieces in the flour, then dip each piece first in the egg, then in the breadcrumbs, turning to coat evenly. Bake the chicken pieces on a parchment-lined baking sheet at 400F until golden brown and cooked through, about 25-30 minutes.
Let cool, then thread onto 6 bamboo or plastic skewers alternating with cherry tomatoes and cubes of cheese. Can cover and refrigerate overnight before packing into lunchbox with honey-mustard sauce.
NOTES: This makes about 12 (1 to 11/2 inch) pieces. Can trim off sharp edge of skewer after threading with ingredients. As alternative, can pack nuggets separately from tomatoes and cheese. Can add seasonings (Cajun spice, paprika) to breadcrumbs before tossing.
For the Honey Mustard Sauce:
In a small bowl, stir together 3 tablespoons each Dijon-style mustard, honey, and mayo. Stir in 1 teaspoon lemon juice (optional; fresh or bottled). Can cover and chill for a week.