| CATEGORY |
CUISINE |
TAG |
YIELD |
| Meats, Dairy, Vegetables |
|
Poultry, Low fat |
8 |
Servings |
INGREDIENTS
| 1 |
tb |
Garlic powder |
| 1 |
tb |
Onion powder |
| 1 |
tb |
Paprika |
| 1 |
tb |
Chili powder |
| 1 |
ts |
Ground cumin |
| 1/2 |
ts |
Salt |
| 1/2 |
ts |
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 |
|
x |
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)
A Message from our Provider:
“Hopelessness has surprised me with patience. #Margaret J. Wheatley”