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ShareOven-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
anonymous says:
Nutrition Facts Per Serving:
- Servings: 6 servings
- Calories267
- 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
- Starch (d.e.)1.5
- Very Lean Meat (d.e.)4.5
Diabetic Exchanges
| 6 | skinless, boneless chicken breast halves (about 2 pounds total) |
| 1 | cupbuttermilk |
| Olive oil nonstick cooking spray | |
| 1 1/4 | cupscrushed cornflakes |
| 1 | teaspoongarlic powder or dried minced garlic |
| 1 | teaspoononion powder or dried minced onion |
| 1 | teaspoonpaprika |
| 1/2 | teaspoonground 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.
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I agree with quilt.in.mama who expressed a desire for a way to calculate a change of servings for recipes that are normally geared to 6 or more...I live alone; have a small freezer, and small budget. I need help with adjusting ingredients to make one or two servings.
8/31/2010 03:21:01 PM Report Abusequilt.in.mama, use ground turkey as you would any other ground meat.
8/27/2010 07:53:20 AM Report AbuseToo bad you don't offer a Recipe Exchanger. A plugin site that can change the total number of servings either down or up according to your family size. As a single woman, I don't mind cooking for two, giving me both a dinner then a lunch later in the week. But when you are faced with servings of 6 to 12, that encourages over eating and that's when it get dangerous. I am sure that I am not the only one that would use such helpful aide. Please consider adding it to this great site.
8/3/2010 06:32:08 PM Report AbuseI used panko crumbs - nice & crisp - no corn taste.
3/5/2010 08:57:40 AM Report AbuseVery 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