fireman
05-27-2001, 06:59 PM
Oven-Fried Chicken
Low-fat fried chicken? Yes -- if you follow our recipe. Baked in an herb-seasoned crust of cornmeal and whole wheat bread crumbs, these chicken breasts are juicy inside, crisp and crunchy outside.
Ingredients:
2 tablespoons (30 ml) dry sherry
2 cloves garlic, minced or pressed
4 skinless, boneless chicken breast halves (about 1 1/2 lbs./680 g total)
1/2 cup (22 g) soft whole wheat bread crumbs
2 tablespoons cornmeal
1 teaspoon paprika
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon dried thyme
1/2 teaspoon dried basil
1/4 teaspoon dried rosemary
Vegetable oil cooking spray
Instructions:
Preparation time: About 15 minutes
Marinating time: 20 minutes
Baking time: 15 to 20 minutes
In a shallow bowl, stir together sherry and garlic. Rinse chicken and pat dry; add to sherry mixture, turn to coat, and let stand for 20 minutes.
In another shallow bowl, mix bread crumbs, cornmeal, paprika, salt, pepper, thyme, basil, and rosemary. Lift chicken from marinade and drain briefly; discard marinade. Turn each chicken piece in crumb mixture to coat.
Lightly coat a shallow baking pan with cooking spray; arrange chicken pieces in pan. Bake in a 450 degree F (230 degree C) oven until meat in thickest part is no longer pink; cut to test (15 to 20 minutes). Serve hot or cold.
Yield: Makes 4 servings.
Nutrition information:
Per serving: 231 calories (12% calories from fat), 3 grams total fat, 0.6 grams saturated fat, 99 milligrams cholesterol, 418 milligrams sodium, 8 grams carbohydrates, 0.7 grams fiber, 40 grams protein, 38 milligrams calcium, 2 milligrams iron.
Low-fat fried chicken? Yes -- if you follow our recipe. Baked in an herb-seasoned crust of cornmeal and whole wheat bread crumbs, these chicken breasts are juicy inside, crisp and crunchy outside.
Ingredients:
2 tablespoons (30 ml) dry sherry
2 cloves garlic, minced or pressed
4 skinless, boneless chicken breast halves (about 1 1/2 lbs./680 g total)
1/2 cup (22 g) soft whole wheat bread crumbs
2 tablespoons cornmeal
1 teaspoon paprika
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon dried thyme
1/2 teaspoon dried basil
1/4 teaspoon dried rosemary
Vegetable oil cooking spray
Instructions:
Preparation time: About 15 minutes
Marinating time: 20 minutes
Baking time: 15 to 20 minutes
In a shallow bowl, stir together sherry and garlic. Rinse chicken and pat dry; add to sherry mixture, turn to coat, and let stand for 20 minutes.
In another shallow bowl, mix bread crumbs, cornmeal, paprika, salt, pepper, thyme, basil, and rosemary. Lift chicken from marinade and drain briefly; discard marinade. Turn each chicken piece in crumb mixture to coat.
Lightly coat a shallow baking pan with cooking spray; arrange chicken pieces in pan. Bake in a 450 degree F (230 degree C) oven until meat in thickest part is no longer pink; cut to test (15 to 20 minutes). Serve hot or cold.
Yield: Makes 4 servings.
Nutrition information:
Per serving: 231 calories (12% calories from fat), 3 grams total fat, 0.6 grams saturated fat, 99 milligrams cholesterol, 418 milligrams sodium, 8 grams carbohydrates, 0.7 grams fiber, 40 grams protein, 38 milligrams calcium, 2 milligrams iron.