Herb-breaded chicken

4 Servings

Ingredients

Quantity Ingredient
1½ slice Whole-wheat bread
¼ teaspoon Dried basil
¼ teaspoon Thyme
¼ teaspoon Oregano
¼ teaspoon Tarragon
¼ teaspoon Paprika
¼ teaspoon Salt
Freshly ground pepper
1 pounds Boneless, skinless chicken
OR 2 lb bone-in breasts

Directions

NOTE: bone-in chicken requires double amount of bread & herbs In food processor or blender, process bread to make crumbs. Add seasonings, process to mix.

Rinse chicken under cold running water; shake off water. Transfer crumb mixture to plastic bag; add chicken a few pieces at a time and shake to coat.

Place chicken in single layer in microwave-safe dish or on baking sheet. Bake in 400 F oven 18-20 minutes for boneless, 40 minutes for bone-in or until no longer pink inside.

OR MICROWAVE uncovered at high power for 5 min boneless, 9 min for bone-in; let stand 1 minute. Makes 4 servings.

For 1 serving, use about ¼ cup crumb mixture for one boneless chicken breast. Freeze remainder of crumb mixture for another time.

Bake or microwave 2 minutes, let stand 1 minute.

Per serving 162 calories 3 g fat, 70 mg cholesterol, 240 mg sodium, 26 g protein, 6 g carbohydrate 3 protein choices, ½ fruit Fast Food at Home comparison 20 Minute Home-Cooked Chicken Dinner chicken, rice, peas, tomato, milk- 450 calories, 20 % calories from fat with 2 pieces of chicken 612 calories/13 g fat KFC Dinner: 1 pc chicken, fries, coleslaw, milk- 777 cal, 47% from fat with 2 pieces of chicken 1053 calories/58 g fat (10¾ oz frozen dinner (smaller) with milk- 778 cal, 43% from fat) Source: The Lighthearted Cookbook, Anne Lindsay 1988 Heart & Stroke Foundation of Ontario Shared but not tested by Elizabeth Rodier Sept 93

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