Post by JJ Judkins on Apr 25, 2012 16:39:02 GMT -6
Diabetic - Holiday-Oven- Fried Chicken Breasts
Chicken crisps in the oven rather than in a deep-fat fryer and the result is
perfect picnic fare. Pictured on page 57.
PER SERVING: 267 cal., 2 g total fat (1 g sat. fat), 88 mg chol., 336 mg
sodium, 23 g carb., 1 g fiber, 37 g pro. Exchanges: 1.5 starch, 4.5 very
meat. Carb choices: 1.5.
6 skinless, boneless chicken breast halves (about 2 pounds total)
1 cup buttermilk
Olive oil nonstick cooking spray
11/4 cups crushed cornflakes
1 teaspoon garlic powder or dried minced garlic
1 teaspoon onion powder or dried minced onion
1 teaspoon paprika
1/2 teaspoon ground black pepper
1. In a large resealable plastic bag, combine chicken and buttermilk. Seal
the bag; turn bag to coat chicken. Marinate chicken in the refrigerator for
2 to 8 hours, turning the bag occasionally.
2. Preheat oven to 400°F. Line a baking sheet with foil; coat foil with
nonstick cooking spray. Drain chicken, discarding buttermilk.
3. In another large resealable plastic bag, combine crushed cornflakes,
garlic powder, onion powder, paprika, and pepper; seal bag. Shake well to
combine. Add chicken, one piece at a time, and shake bag to coat chicken
well.
4. Place chicken on the prepared baking sheet. Coat chicken with nonstick
cooking spray. Bake, uncovered, for 20 to 25 minutes or until chicken is no
longer pink (170°F). Makes 6 servings.
Diabetic Living Holiday Cooking
Chicken crisps in the oven rather than in a deep-fat fryer and the result is
perfect picnic fare. Pictured on page 57.
PER SERVING: 267 cal., 2 g total fat (1 g sat. fat), 88 mg chol., 336 mg
sodium, 23 g carb., 1 g fiber, 37 g pro. Exchanges: 1.5 starch, 4.5 very
meat. Carb choices: 1.5.
6 skinless, boneless chicken breast halves (about 2 pounds total)
1 cup buttermilk
Olive oil nonstick cooking spray
11/4 cups crushed cornflakes
1 teaspoon garlic powder or dried minced garlic
1 teaspoon onion powder or dried minced onion
1 teaspoon paprika
1/2 teaspoon ground black pepper
1. In a large resealable plastic bag, combine chicken and buttermilk. Seal
the bag; turn bag to coat chicken. Marinate chicken in the refrigerator for
2 to 8 hours, turning the bag occasionally.
2. Preheat oven to 400°F. Line a baking sheet with foil; coat foil with
nonstick cooking spray. Drain chicken, discarding buttermilk.
3. In another large resealable plastic bag, combine crushed cornflakes,
garlic powder, onion powder, paprika, and pepper; seal bag. Shake well to
combine. Add chicken, one piece at a time, and shake bag to coat chicken
well.
4. Place chicken on the prepared baking sheet. Coat chicken with nonstick
cooking spray. Bake, uncovered, for 20 to 25 minutes or until chicken is no
longer pink (170°F). Makes 6 servings.
Diabetic Living Holiday Cooking