Mustard-baked chicken thighs

4 cloves garlic, finely minced

1 tablespoon Dijon mustard

1 tablespoon lemon juice

1 teaspoon lemon zest

1 teaspoon honey

8 bone-in chicken thighs, about 2 pounds

1. Preheat the oven to 450 degrees. Coat a shallow baking sheet, fitted with a wire rack, with cooking spray.

2. Combine garlic, mustard, lemon juice, lemon zest and honey in small bowl. Spread mixture under skin of each thigh. Sprinkle skin with salt and pepper to taste, if desired.

3. Place the thighs in a single uncrowded layer on the rack and roast in the center of the oven until a meat thermometer stuck horizontally (and parallel to but not touching the bone) into the largest thigh registers 170 degrees, about 25 to 30 minutes. Makes 4 servings.

Nutritional analysis for each serving: 312 calories, 30 g protein, 3 g carbohydrates, 0 g fiber, 19 g fat, 5 g saturated fat, 192 mg sodium