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)
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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