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View Full Version : Diet Recipe of Oven Fried Chicken



sammypetter
02-01-10, 4:20 am
Great tasting baked and flaky chicken that's under 250 calories and 6 grams of fat. You won't miss your fried chicken with this great tasting low fat, low calorie recipe.
3 large garlic cloves, minced
1 teaspoon olive oil
1 cup unseasoned bread crumbs
2 tablespoons yellow cornmeal
1 tablespoon grated lemon rind
1/2 teaspoon salt
1/2 teaspoon black pepper
1/4 cup Dijon-style mustard
2 tablespoons water
1 tablespoon honey
6 boneless, skinless chicken breast halves (about 1 - 1/2 pounds

1. Preheat oven to 425 degrees F, with a rack in center. Spray a rack set in a shallow baking pan with nonstick cooking spray. Set aside.

2. Combine garlic and oil in a small nonstick skillet. Saute garlic over medium heat until slightly softened; do not brown. In a small bowl, combine garlic with bread crumbs, cornmeal, lemon rind, salt and pepper; mixture should be fine and uniform. Transfer to a shallow dish. Set aside.

3. In a shallow soup bowl, stir together nustard, water and honey.

4. Piece by piece, coat each breast with mustard mixture, then crumb mixture, turning several times and pressing crumbs into surfaces. As each piece is complete, place on prepared rack. Sprinkle lightly with 2 tablespoons remaining crumbs.

5. Bake for 20 minutes, or until chicken is crisp and juices run clear when it is cut in the middle. Serve immediately

Per Serving:
calories: 250
fat: 6 g
cholesterol: 77 mg
sodium: 421 mg; protein: 31 g
carbs: 15 g

C.Coronato
02-01-10, 3:42 pm
Hell yes. Thanks mang.