| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats | Fast food | Low-fat, Poultry | 4 | Servings |
INGREDIENTS
| 1 1/2 | Whole-wheat bread | |
| 1/4 | t | Dried basil |
| 1/4 | t | Thyme |
| 1/4 | t | Oregano |
| 1/4 | t | Tarragon |
| 1/4 | t | Paprika |
| 1/4 | t | Salt |
| Freshly ground pepper | ||
| 1 | lb | Boneless, skinless chicken |
| OR 2 lb bone-in breasts |
INSTRUCTIONS
93 NOTE: bone-in chicken requires double amount of bread & herbs 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. 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 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 KFC Dinner: 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) Source: The Lighthearted Cookbook, Anne Lindsay 1988 Heart & Stroke Foundation of Ontario Shared but not tested by Elizabeth Rodier Sept From Gemini's MASSIVE MealMaster collection at www.synapse.com/~gemini
A Message from our Provider:
“Famous last words: I’ll get right with God later”