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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

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anonymous says:

HOW MANY SUGAR GRAMS ARE IN THIS RECIPE

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.