Oven-Fried Chicken Breasts

Oven-Fried Chicken Breasts

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From: Diabetic Living Magazine

This recipe crisps chicken in the oven rather than in a skillet or deep-fat fryer, cutting down on calories and fat.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • 6 skinless, boneless chicken breast halves (about 2 pounds total)
  • 1 cup buttermilk
  • Olive oil nonstick cooking spray
  • 1¼ cups crushed cornflakes
  • 1 teaspoon garlic powder or dried minced garlic
  • 1 teaspoon onion powder or dried minced onion
  • 1 teaspoon paprika
  • ½ teaspoon ground black pepper
  • Snipped fresh parsley (optional)

Preparation

  • Prep

  • Ready In

  1. In a large resealable plastic bag, combine chicken and buttermilk. Seal bag; turn to coat chicken. Marinate in the refrigerator for 2 to 8 hours, turning occasionally.
  2. Preheat oven to 400°F. Line a baking sheet with foil; coat foil with nonstick cooking spray. Drain chicken, discarding excess buttermilk.
  3. In another large resealable plastic bag, combine crushed cornflakes, garlic, onion, paprika and pepper; seal bag. Shake well to combine. Add chicken, one piece at a time and shake the bag to coat the chicken well.
  4. Place chicken on the prepared baking sheet. Coat chicken with nonstick cooking spray. Bake, uncovered, for 20 to 25 minutes or until chicken is no longer pink (170°F). Sprinkle with parsley before serving if desired.

Nutrition information

  • Serving size: 1 serving
  • Per serving: 272 calories; 4 g fat(1 g sat); 1 g fiber; 23 g carbohydrates; 35 g protein; 155 mcg folate; 97 mg cholesterol; 3 g sugars; 882 IU vitamin A; 2 mg vitamin C; 35 mg calcium; 5 mg iron; 340 mg sodium; 527 mg potassium
  • Nutrition Bonus: Folate (39% daily value), Iron (28% dv)
  • Carbohydrate Servings:
  • Exchanges: 4½ lean protein, 1½ starch

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