January 09 - Herb Oven-Fried Chicken
| Nutritional Analysis per Serving | |
|---|---|
| Glycemic Index | 30 |
| Glycemic Load | 10 |
| Calories | 228 |
| Protein | 30 |
| Animal Protein | 28 |
| Vegetable Protein | 2 |
| Carbohydrates | 15 grams |
| Dietary Fiber | <1 gram |
| Net Carbohydrate | 15 grams |
| Fat | 4 grams |
| Saturated Fat | 1 gram |
| Cholesterol | 75 mg |
| Sodium | 238 mg |
| Exchanges | 4 lean meat, 1 starch |
Each month we will feature a recipe from The Complete Idiot's Guide to Terrific Diabetic Meals written by Lucy Beale, Barbara Forsberg and Joan Clark, MS, RD, CDE.
Herb Oven-Fried Chicken
Prep Time: 15 Minutes
Cook Time: 30 to 40 minutes
Serves: 6
Serving Size: 3-ounce half chicken breast
Ingredients
- 1 cup bread crumbs
- 1/4 cup finely chopped fresh parsley
- 1 TB no-salt garlic-herb seasoning
- 1 cup low-fat buttermilk
- 6 (3-oz.) boneless, skinless chicken breast halves
- Olive oil cooking spray
Preheat the oven to 400 degrees Fahrenheit. In a medium bowl combine bread crumbs, parsley, and garlic-herb seasoning; mix well. Pour buttermilk into a shallow bowl. Dip one chicken breast half in buttermilk; then dip it into crumb mixture and turn to coat. Place chicken, boned side up, in an ungreased 13x9-inch pan. Repeat for remaining chicken breast halves, arranging them in the pan in a single layer. Spray chicken lightly with olive oil spray. Bake for 30 to 40 minutes or until chicken is cooked through and no longer pink, and it's juices run clear.
Palate Preview
Wonderfully simple ingredients create a down-home flavor with a slightly tangy taste. Use homemade bread crumbs. If you purchase the bread crumbs, be sure they don't have added salt. Serve with a side salad and a more elaborate vegetable dish.
