Diabetized Fried Chicken
ingredients
Fresh ground pepper and salt to taste
3 egg whites
1 tsp. Tabasco sauce
3 tsp. olive oil
6 skinless, halved chicken breasts (about 5 to 6 ounces each)
Crust
1 1/2 cups panko bread crumbs
2 Tbsp. Parmesan cheese
1 tsp. garlic powder
1 tsp. onion powder
1 tsp. dried thyme
1/2 tsp dried oregano
1 tsp. dried basil
2 tsp. paprika
preparation
- Preheat the oven to 350 degrees. Combine all ingredients for crust in a Ziploc bag.
- In a separate shallow bowl, beat egg whites. Add Tabasco.
- Dip each chicken breast into beaten egg whites. Roll chicken in the crumb mixture.
- Spread chicken breasts out onto a cookie sheet. Sprinkle each breast with some olive oil.
- Bake the breasts for 35 to 40 minutes until no traces of pink remain and chicken is tender.
nutrition
Makes 6 servings
Serving size: 3 to 4 ounces of meat
Preparation time: 15 minutes
Cook time: 35 to 40 minutes
Nutrition Facts
Starch exchanges: 1
Lean meat exchanges: 4
Amount Per Serving
Calories 235
Calories from Fat 55
Total Fat 6 g
Saturated Fat 1.5 g
Trans Fat 0 g
Cholesterol 75 mg
Sodium 130 mg (without added salt)
Total Carbohydrate 14 g
Dietary Fiber 1 g
Sugars 2 g
Protein 30 g
Comments
panko bread crumbs?
What's panko bread crumbs? Is it available in our local grocery stores {Shop'N Save or Schnucks or Aldi} ?
Panko
Panko bread crumbs are Japanese-style bread crumbs. The texture is crispy but much more airy than typical breadcrumbs. Ask your grocer for help--sometimes they're found in the Asia aisle of your grocery store.
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