Herb-Breaded Chicken from Healthy Diabetic Recipes

Herb-Breaded Chicken Recipe

Recipe Ingredients:

1.50 sl Whole-wheat bread
0.25 ts Dried basil
0.25 ts Thyme
0.25 ts Oregano
0.25 ts Tarragon
0.25 ts Paprika
0.25 ts Salt
Freshly ground pepper
1.00 lb Boneless, skinless chicken
OR 2 lb bone-in breasts

Recipe Instructions:

NOTE: bone-in chicken requires double amount of bread
& herbs

In food processor or blender, process bread to make
crumbs. Add seasonings, process to mix.

Rinse chicken under cold running water; shake off
water. Transfer crumb mixture to plastic bag; add
chicken a few pieces at a time and shake to coat.

Place chicken in single layer in microwave-safe dish
or on baking sheet. Bake in 400 F oven 18-20 minutes
for boneless, 40 minutes for bone-in or until no
longer pink inside.

OR MICROWAVE uncovered at high power for 5 min
boneless, 9 min for bone-in; let stand 1 minute. Makes
4 servings.

For 1 serving, use about 1/4 cup crumb mixture for one
boneless chicken breast. Freeze remainder of crumb
mixture for another time. Bake or microwave 2 minutes,
let stand 1 minute.

Per serving 162 calories 3 g fat, 70 mg cholesterol,
240 mg sodium, 26 g protein, 6 g carbohydrate 3
protein choices, 1/2 fruit

Fast Food at Home comparison 20 Minute Home-Cooked
Chicken Dinner chicken, rice, peas, tomato, milk- 450
calories, 20 % calories from fat with 2 pieces of
chicken 612 calories/13 g fat

KFC Dinner: 1 pc chicken, fries, coleslaw, milk- 777
cal, 47% from fat with 2 pieces of chicken 1053
calories/58 g fat

(10 3/4 oz frozen dinner (smaller) with milk- 778 cal,
43% from fat)

Source: The Lighthearted Cookbook, Anne Lindsay 1988
Heart & Stroke Foundation of Ontario Shared but not
tested by Elizabeth Rodier Sept 93

Servings: 4

When the waitress puts the dinner on the table the old men look at the dinner. The young men look at the waitress

~ Gelett Burgess, 'Look Eleven Years Younger' (1937).

 

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