Panko-Crusted Chicken

Panko-Crusted Chicken

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From: Diabetic Living Magazine

This recipe is the perfect way to add some extra flavor to your dinner. Combine this recipe with your favorite vegetables and a serving of whole-grains to make a balanced meal.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • Nonstick cooking spray
  • ⅔ cup buttermilk
  • ¾ cup whole-wheat or white panko (Japanese-style bread crumbs)
  • ½ teaspoon dried oregano, crushed
  • ½ teaspoon ground cumin
  • ½ teaspoon smoked or regular paprika
  • ¼ teaspoon salt
  • ⅛ teaspoon black pepper
  • 4 small bone-in chicken breast halves, skinned (1- ½ to 1- ¾ pounds total)

Preparation

  • Prep

  • Ready In

  1. Preheat oven to 375°F. Line a 15x10x1-inch baking pan with foil and coat foil with cooking spray. Set aside. Pour buttermilk into a medium bowl. In another medium bowl combine panko, oregano, cumin, paprika, salt and pepper.
  2. Dip chicken pieces into buttermilk, allowing excess to drip off. Coat chicken pieces in panko mixture and place, bone-side down, in prepared pan. Coat tops of chicken pieces with cooking spray.
  3. Bake for 40 to 50 minutes or until chicken is tender and no longer pink (170°F). Do not turn chicken pieces during baking.

Nutrition information

  • Serving size: 1 piece of chicken, ½ cup cooked corn, ½ cup cooked green beans
  • Per serving: 272 calories; 4 g fat(1 g sat); 6 g fiber; 32 g carbohydrates; 30 g protein; 71 mg cholesterol; 4 g sugars; 283 mg sodium;
  • Carbohydrate Servings: 2
  • Exchanges: 3 lean protein, 1½ starch, 1 vegetable

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