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Herb-breaded Chicken

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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

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