Oven-fried Chicken And Tomato

CATEGORY	CUISINE	TAG	YIELD
Meats, Dairy		2send, Chicken, Lowfat	2	Servings

INGREDIENTS

3/4	lb	Skinless boneless chicken
		breasts
1/2	c	Buttermilk or skim milk
		Several drops hot pepper
		sauce
1/4	c	Finely ground cornmeal
1	t	Dried thyme
1	T	Grated Parmesan cheese
		Salt
		Freshly ground pepper
2		Tomatoes
		Olive oil cooking spray

INSTRUCTIONS

Low-fat "fried" chicken bakes to crispy comfort food. The chicken
bakes in a hot oven. Dipping it in buttermilk keeps the coating  light.
Hot pepper sauce brings out the full taste of the chicken and  allows
each person to adjust the degree of heat.  Adjust oven rack to highest
position. Preheat oven to 425F degrees.  Cover a baking sheet with foil
and place in oven to warm. Pound  chicken flat with the bottom of a
saucepan or the palm of your hand  to 1/4 inch thick. Place buttermilk
and hot pepper sauce in small  bowl; add chicken. In another bowl,
combine cornmeal, thyme and  Parmesan cheese and salt and pepper to
taste. Remove chicken from  buttermilk; roll in cornmeal mixture to
coat. Cut tomatoes in half;  season with salt and pepper to taste.
Remove baking sheet from oven;  coat with olive oil spray. Place
chicken and tomatoes on baking  sheet; spray them with oil. Bake for 10
minutes or until chicken is  done.  Yield: 2 servings.  Approximate
nutrition information per serving: 341 calories; 7g fat  (18 percent
calories from fat); 113mg cholesterol; 46g protein; 23g  carbohydrate;
2.5g fiber; 233mg sodium.  Recipe By Linda Gassenheimer. See December
21, 1998 Knight  Ridder/Tribune News Service. >MC by kitpath  Recipe
by: Linda Gassenheimer 12/98  Posted to EAT-LF Digest by Pat Hanneman
<kitpath@earthlink.net> on  Dec 23, 1998, converted by MM_Buster v2.0l.

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Nutrition (calculated from recipe ingredients) ---------------------------------------------- Calories: 457 Calories From Fat: 81 Total Fat: 9g Cholesterol: 148.4mg Sodium: 1485.8mg Potassium: 1497.3mg Carbohydrates: 31.3g Fiber: 6g Sugar: 11.4g Protein: 62.6g