CATEGORY |
CUISINE |
TAG |
YIELD |
Meats |
Fast food |
Poultry, Low-fat |
4 |
Servings |
INGREDIENTS
1 1/2 |
sl |
Whole-wheat bread |
1/4 |
ts |
Dried basil |
1/4 |
ts |
Thyme |
1/4 |
ts |
Oregano |
1/4 |
ts |
Tarragon |
1/4 |
ts |
Paprika |
1/4 |
ts |
Salt |
|
|
Freshly ground pepper |
1 |
lb |
Boneless, skinless chicken |
|
|
OR 2 lb bone-in breasts |
INSTRUCTIONS
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 93
From Gemini's MASSIVE MealMaster collection at www.synapse.com/~gemini
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