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Southwestern "fried" Chicken

January 29, 2023

CATEGORY	CUISINE	TAG	YIELD
Meats, Dairy, Vegetables		Low fat, Poultry	8	Servings

INGREDIENTS

1	T	Garlic powder
1	T	Onion powder
1	T	Paprika
1	T	Chili powder
1	t	Ground cumin
1/2	t	Salt
1/2	t	Pepper
8		Chicken breast halves
		skinned 6 oz. each
1 1/2	c	Low-fat buttermilk
1/2	c	Dry bread crumbs
1/2	c	Yellow cornmeal
		Vegetable cooking spray

INSTRUCTIONS

Combine first 7 ingredients in a small bowl; stir well.  Rub chicken
with 3 tablespoons spice mixture. Set remaining spice mixture aside.
Place chicken in a 13 x 9-inch baking dish; let stand 10 minutes.  Pour
buttermilk over chicken, turning to coat.  Cover and marinate in
refrigerator 2 hours, turning chicken occasionally. Remove chicken
from dish; discard buttermilk Preheat oven to 400 degrees. Combine
remaining spice mixture, bread crumbs an cornmeal in a shallow dish;
stir well. Dredge chicken in bread crumb mixture, and place on a
baking sheet coated with cooking spray. Bake at 400 degrees for 20
minutes. Lightly coat chicken with cooking spray, and bake an
additional 20 minutes or until chicken is done (do not turn. Yield: 8
servings (serving size:  1 breast half). Nutritional information per
serving:  250 CALORIES (18% of calories from fat); 34.4g PROTEIN; 5g
FAT (sat 1.4g, mono 1.6g, poly 1.3g); 15g CARB; 1.4g FIBER; 87mg  CHOL;
299mg SODIUM; 2.4mg IRON; 61mg CALCIUM. Source: Steven Raichlen  in
"COOKING LIGHT" magazine, April 1996 (p. 97) Typed for you by Iris
Grayson. Posted to MM-Recipes Digest V3 #223  Date: Sat, 17 Aug 1996
07:31:05 PST  From: jlewis1@juno.com (Julie L. Lewis)

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Nutrition (calculated from recipe ingredients) ---------------------------------------------- Calories: 157 Calories From Fat: 26 Total Fat: 2.9g Cholesterol: 38.4mg Sodium: 296.3mg Potassium: 282.9mg Carbohydrates: 15.6g Fiber: 1.8g Sugar: 2.9g Protein: 17g