Marinating chicken in a buttermilk mixture before coating in whole-wheat breadcrumbs gives it an extra boost of flavor in this diabetic-friendly dinner recipe. Source: Diabetic Living Magazine

Diabetic Living Magazine
Advertisement

Ingredients

Directions

  • In a medium bowl combine buttermilk, the 1/2 teaspoon paprika, the 1/4 teaspoon salt, the 1/4 teaspoon black pepper and the crushed red pepper. Place chicken in a large resealable plastic bag set in a shallow dish. Pour buttermilk mixture over chicken in bag. Seal bag; turn to coat chicken. Marinate in the refrigerator at least 2 hours or up to 8 hours, turning occasionally.

    Advertisement
  • Preheat oven to 425 degrees F. Line a baking sheet with foil. Place a rack on top of the foil; set aside. Drain chicken well. Discard buttermilk mixture.

  • In a shallow dish combine panko, onion powder, garlic powder, the 3/4 teaspoon paprika, the 1/8 teaspoon salt and the 1/8 teaspoon black pepper; mix well. Add chicken pieces to panko mixture, one piece at a time. Turn chicken pieces to coat all sides, pressing as needed to adhere panko mixture to chicken.

  • Place chicken pieces on the prepared rack. Coat tops of chicken pieces with cooking spray. Bake, uncovered, about 20 minutes or until an instant-read thermometer inserted in center of each chicken piece registers 165 degrees F. (Do not turn chicken while baking.) If desired, sprinkle with parsley before serving.

Nutrition Facts

194 calories; 3.5 g total fat; 0.7 g saturated fat; 73 mg cholesterol; 261 mg sodium. 385 mg potassium; 12.7 g carbohydrates; 1.9 g fiber; 1 g sugar; 27.1 g protein; 292 IU vitamin a iu; 2 mg vitamin c; 7 mcg folate; 27 mg calcium; 1 mg iron; 26 mg magnesium;