Baked Chicken Breast

Baked Chicken Breast

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From: Diabetic Living Magazine

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.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • ⅔ cup buttermilk
  • ½ teaspoon paprika
  • ¼ teaspoon salt
  • ¼ teaspoon black pepper
  • ⅛ teaspoon crushed red pepper
  • 2 (8 ounce) skinless, boneless chicken breast halves, halved crosswise
  • ¾ cup whole-wheat panko bread crumbs or regular panko bread crumbs
  • 1½ teaspoons onion powder
  • ¾ teaspoon garlic powder
  • ¾ teaspoon paprika
  • ⅛ teaspoon salt
  • ⅛ teaspoon black pepper
  • Nonstick cooking spray
  • Snipped fresh parsley (optional)

Preparation

  • Prep

  • Ready In

  1. In a medium bowl combine buttermilk, the ½ teaspoon paprika, the ¼ teaspoon salt, the ¼ 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.
  2. Preheat oven to 425°F. Line a baking sheet with foil. Place a rack on top of the foil; set aside. Drain chicken well. Discard buttermilk mixture.
  3. In a shallow dish combine panko, onion powder, garlic powder, the ¾ teaspoon paprika, the ⅛ teaspoon salt and the ⅛ 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.
  4. 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°F. (Do not turn chicken while baking.) If desired, sprinkle with parsley before serving.

Nutrition information

  • Serving size: 4 ounces of chicken
  • Per serving: 194 calories; 4 g fat(1 g sat); 2 g fiber; 13 g carbohydrates; 27 g protein; 7 mcg folate; 73 mg cholesterol; 1 g sugars; 292 IU vitamin A; 2 mg vitamin C; 27 mg calcium; 1 mg iron; 261 mg sodium; 385 mg potassium
  • Carbohydrate Servings: 1
  • Exchanges: 3 lean protein, 1 starch

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