Change text size Rate & Comment

Oven-Fried Chicken Breasts

You don't have to forego fried chicken just because you're following a diabetic meal plan. This recipe crisps chicken in the oven rather than in a skillet or deep-fat fryer, cutting down on calories and fat.

SERVINGS: 6 servings

CARB GRAMS PER SERVING: 23

Rated :

by 2 people

ghr101 says:

I used panko crumbs - nice & crisp - no corn taste.

Nutrition Facts Per Serving:

Servings: 6 servings
Calories 267
Total Fat (g) 2
Saturated Fat (g) 1
Cholesterol (mg) 88
Sodium (mg) 336
Carbohydrate (g) 23
Fiber (g) 1
Protein (g) 37
Vitamin A (DV%) 0
Vitamin C (DV%) 0
Calcium (DV%) 0
Iron (DV%) 0

Diabetic Exchanges

Starch (d.e.) 1.5
Very Lean Meat (d.e.) 4.5

6	skinless, boneless chicken breast halves (about 2 pounds total)
1	cup buttermilk
	Olive oil nonstick cooking spray
1 1/4	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
	Snipped fresh parsley (optional)

In a large resealable plastic bag, combine chicken and buttermilk. Seal bag; turn to coat chicken. Marinate in the refrigerator for 2 to 8 hours, turning occasionally.

Preheat oven to 400°F. Line a baking sheet with foil; coat foil with nonstick cooking spray. Drain chicken, discarding excess buttermilk.

In another large resealable plastic bag, combine crushed cornflakes, garlic, onion, paprika, and pepper; seal bag. Shake well to combine. Add chicken, one piece at a time, and shake the bag to coat the chicken well.

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). Sprinkle with parsley before serving if desired.

More Recipes

Comments & Ratings

Comments ( 11 )

ghr101 wrote:

I used panko crumbs - nice & crisp - no corn taste.

3/5/2010 08:57:40 AM Report Abuse

carole_menard wrote:

Very good and crispy, but I didn't really like the "corny" taste on my chicken.But it won't stop me from doing it again. Maybe I'll get used to the taste.

3/3/2010 03:01:23 PM Report Abuse

elayne15 wrote:

I am a new diabetic, infact my test is 6.1. So I get weak and shaky too, if I don't eat every couple of hours. I also have severe Acid Reflux, so all of the spicy foods and gassy foods are on my no, no list too. thing for me too. I have been using a lot of diabetic processed foods, but suppose that has too much fat too. I am borderline with my cholesteral too. Could you steer me to a diet book or recipes taht fit my eating problem? Elaine Elayne@midwestinfo.net

2/16/2010 07:43:51 PM Report Abuse

anonymous wrote:

6 chicken breast halves / 6 servings = 1 breast half per serving...

1/26/2010 11:44:19 PM Report Abuse

anonymous wrote:

I use crushed Triscuits for more fiber than cornflakes

1/26/2010 09:11:38 PM Report Abuse