Baked Chicken Or Fish
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains, Meats | 1 | Servings | ||
INGREDIENTS
| 1 | c | Oat bran |
| 1 | c | Dry whole grain bread crumbs |
| 2 | t | Instant chicken or vegie |
| broth | ||
| 2 | t | Paprika |
| 1 | t | Poultry seasoning |
| 1 | t | Onion powder |
| 1 | t | Oregano, crumbled |
| 1 | t | Rosemary, crumbled |
| 1 | t | Sea salt |
| 1/4 | t | Pepper |
| 1/4 | t | Garlic powder |
INSTRUCTIONS
FOR BAKED CHICKEN Place 1/4 c. Baking Mix per cut up chicken in brown paper bag. Skin chicken pieces and wash in cold water; blot dry with paper towels. Moisten chicken with tomato juice or skim milk--we're talking damp, not wet. Put all chicken pieces in bag at once; close bag, trapping air inside, and shake until all pieces are coated. Add more mix, if necessary. Arrange chicken on a cooling rack to dry 15 minutes while oven preheats to 450 degrees. Spray a shallow roasting pan liberally with cooking spray or grease with mixture of lecithin and oil. Arrange chicken pieces skin-side down and bake on lower rack of oven 15 minutes. Turn chicken and continue baking 20 minutes until tender, golden brown, and no longer pink inside. FOR BAKED FISH Rinse fish fillets and blot dry. Cut into small portions or sticks. Combine 1 egg white and 2 T. skim milk; pour baking mix into shallow dish or plate. Dip fish pieces in milk mixture, then press into baking mix to coat. Arrange on lightly greased baking sheet and let dry 10 minutes while oven is preheating to 425 degrees. Bake about 15 minutes. Posted to Digest eat-lf.v096.n207 Date: Sat, 2 Nov 1996 08:10:19 -0800 From: Gretchen Gregory <livrite@aa.net>
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Nutrition (calculated from recipe ingredients)
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Calories: 173
Calories From Fat: 54
Total Fat: 5.7g
Cholesterol: 0mg
Sodium: 3940mg
Potassium: 899.9mg
Carbohydrates: 11.2g
Fiber: 3.2g
Sugar: 3.2g
Protein: 18.4g