Spicy Baked Chicken With Chutney Sauce
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats, Dairy, Eggs, Vegetables | Low-fat*, Main course, Poultry* | 6 | Servings | |
INGREDIENTS
| 1/3 | c | Fine, dry breadcrumbs |
| 1 | T | Grated Parmesan cheese |
| 1 | t | Paprika |
| 1/2 | t | Grated lemon rind |
| 1/4 | t | Black peppr |
| 1/8 | t | Salt |
| 1/8 | t | Ground red pepper |
| 1/4 | c | Skim milk |
| 1 | Egg white, lightly beaten | |
| 6 | 4-oz kip filets | |
| Vegetable cooking spray | ||
| 1/2 | c | Commercial mango chutney |
| 1/4 | c | Unsweetened orange juice |
INSTRUCTIONS
[Translation: "kip filets" are boneless, skinless chicken breast halves.] Combine breadcrumbs, Parmesan, paprika, lemon rind, peppers, and salt in a shallow dish. Combine milk and egg white in another shallow dish. Dip each piece of chicken in milk mixture; dredge in breadcrumb mixture. Place chiekn on a baking sheet coated with cooking spray. Bake at 450F for 15 minutes or until done. Combine chutney and orange juice; stir well. [Or, blend.] Serve with chicken. Yield: 6 servings Per serving: Cal 218 (9% from fat) / Prot 26.8g / Fat 2.1g (Sat 0.6g, Mono 0.5g, Poly 0.4g) / Carb 20.1g / Fiber 0.9g / Chol 67mg / Iron 1.4mg / Sodium 239 mg / Calcium 53mg Recipe By : Cooking Light mag Posted to EAT-L Digest 10 November 96 Date: Mon, 11 Nov 1996 09:26:25 +0100 From: Kaye Sykes <Sykes.Kaye@UNIFACE.NL>
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Nutrition (calculated from recipe ingredients)
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Calories: 93
Calories From Fat: 9
Total Fat: <1g
Cholesterol: <1mg
Sodium: 459.3mg
Potassium: 126.9mg
Carbohydrates: 13.7g
Fiber: 2.5g
Sugar: 5.4g
Protein: 2.4g