Contributed by: Chris WebAdmin. of RecipesNow.com
Suitable for a low-fat diet.
From The Lighthearted Cookbook, Anne Lindsay 1988 - Heart & Stroke Foundation of Ontario
- 1 1/2 slice whole-wheat bread
- 1/4 teaspoon dried basil
- 1/4 teaspoon thyme
- 1/4 teaspoon oregano
- 1/4 teaspoon tarragon
- 1/4 teaspoon paprika
- 1/4 teaspoon salt
- 1 freshly ground pepper
- 1 lb boneless, skinless chicken (bone-in chicken requires double amount of bread & herbs)
- 1 or 2 lb bone-in breasts
In food processor or blender, process bread to make crumbs. Add seasonings, process to mix.
Rinse chicken under cold running water; shake off water. Transfer crumb mixture to plastic bag; add chicken a few pieces at a time and shake to coat.
Place chicken in single layer in microwave-safe dish or on baking sheet. Bake in 400 F oven 18-20 minutes for boneless, 40 minutes for bone-in or until no longer pink inside.
OR MICROWAVE uncovered at high power for 5 min boneless, 9 min for bone-in; let stand 1 minute. Makes 4 servings.
For 1 serving, use about 1/4 cup crumb mixture for one boneless chicken breast. Freeze remainder of crumb mixture for another time. Bake or microwave 2 minutes, let stand 1 minute.
Fast Food at Home comparison 20 Minute Home-Cooked Chicken Dinner chicken, rice, peas, tomato, milk - 450 calories, 20 % calories from fat with 2 pieces of chicken 612 calories/13 g fat
1 pc chicken, fries, coleslaw, milk - 777 cal, 47% from fat with 2 pieces of chicken 1053 calories/58 g fat.
10 3/4 oz frozen dinner (smaller) with milk - 778 cal, 43% from fat.
Serving Size: Makes 4 servings
Nutritional Information: Per serving: 162 calories 3 g fat, 70 mg cholesterol, 240 mg sodium, 26 g protein, 6 g carbohydrate 3 protein choices, 1/2 fruit