Herb-breaded Chicken Recipe
Yield: 4 ServingsRecipe by luhu.jp
Ingredients:
1 1/2 slice: Whole-wheat bread,
1/4 tsp: Dried basil,
1/4 tsp: Thyme,
1/4 tsp: Oregano,
1/4 tsp: Tarragon,
1/4 tsp: Paprika,
1/4 tsp: Salt,
Freshly ground pepper,
1 lbs: Boneless, skinless chicken
OR 2 lb bone-in breasts,
Directions:
NOTE: bone-in chicken requires double amount of bread & herbs
In food processor or blender, process bread to make crumbs. Add
seasonings, process to mix.
Rinse chicken under cold running water; shake off water. Transfer
crumb mixture to plastic bag; add chicken a few pieces at a time and
shake to coat.
Place chicken in single layer in microwave-safe dish or on baking
sheet. Bake in 400 F oven 18-20 minutes for boneless, 40 minutes for
bone-in or until no longer pink inside.
OR MICROWAVE uncovered at high power for 5 min boneless, 9 min for
bone-in; let stand 1 minute. Makes 4 servings.
For 1 serving, use about 1/4 cup crumb mixture for one boneless
chicken breast. Freeze remainder of crumb mixture for another time.
Bake or microwave 2 minutes, let stand 1 minute.
Per serving 162 calories 3 g fat, 70 mg cholesterol, 240 mg sodium,
26 g protein, 6 g carbohydrate 3 protein choices, 1/2 fruit
Fast Food at Home comparison 20 Minute Home-Cooked Chicken Dinner
chicken, rice, peas, tomato, milk- 450 calories, 20 % calories from
fat with 2 pieces of chicken 612 calories/13 g fat
KFC Dinner: 1 pc chicken, fries, coleslaw, milk- 777 cal, 47% from
fat with 2 pieces of chicken 1053 calories/58 g fat
(10 3/4 oz frozen dinner (smaller) with milk- 778 cal, 43% from fat)
Source: The Lighthearted Cookbook, Anne Lindsay 1988 Heart & Stroke
Foundation of Ontario Shared but not tested by Elizabeth Rodier Sept
93
Source from luhu.jp
In food processor or blender, process bread to make crumbs. Add
seasonings, process to mix.
Rinse chicken under cold running water; shake off water. Transfer
crumb mixture to plastic bag; add chicken a few pieces at a time and
shake to coat.
Place chicken in single layer in microwave-safe dish or on baking
sheet. Bake in 400 F oven 18-20 minutes for boneless, 40 minutes for
bone-in or until no longer pink inside.
OR MICROWAVE uncovered at high power for 5 min boneless, 9 min for
bone-in; let stand 1 minute. Makes 4 servings.
For 1 serving, use about 1/4 cup crumb mixture for one boneless
chicken breast. Freeze remainder of crumb mixture for another time.
Bake or microwave 2 minutes, let stand 1 minute.
Per serving 162 calories 3 g fat, 70 mg cholesterol, 240 mg sodium,
26 g protein, 6 g carbohydrate 3 protein choices, 1/2 fruit
Fast Food at Home comparison 20 Minute Home-Cooked Chicken Dinner
chicken, rice, peas, tomato, milk- 450 calories, 20 % calories from
fat with 2 pieces of chicken 612 calories/13 g fat
KFC Dinner: 1 pc chicken, fries, coleslaw, milk- 777 cal, 47% from
fat with 2 pieces of chicken 1053 calories/58 g fat
(10 3/4 oz frozen dinner (smaller) with milk- 778 cal, 43% from fat)
Source: The Lighthearted Cookbook, Anne Lindsay 1988 Heart & Stroke
Foundation of Ontario Shared but not tested by Elizabeth Rodier Sept
93
Source from luhu.jp