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 treasures are recipes they are less clearly, less distinctly remembered than when they are tangible objects. They evoke however quite as vivid a feeling-that is, to some of use who, considering cooking an art, feel that a way of cooking can produce something that approaches an aesthetic emotion. What more can one say? If one had the choice of again hearing Pachmann play the two Chopin sonatas or dining once more at the Cafe Anglais, which would one choose?"

~ Alice B. Toklas

 

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