Herb-Buttered Corn
INGREDIENTS:
1 1/2 sl Whole-wheat bread
1/4 ts Dried basil
1/4 ts Thyme
1/4 ts Oregano
1/4 ts Tarragon
1/4 ts Paprika
1/4 ts Salt
Freshly ground pepper
1 lb Boneless, skinless chicken
OR 2 lb bone-in breasts
1 1/2 sl Whole-wheat bread
1/4 ts Dried basil
1/4 ts Thyme
1/4 ts Oregano
1/4 ts Tarragon
1/4 ts Paprika
1/4 ts Salt
Freshly ground pepper
1 lb Boneless, skinless chicken
OR 2 lb bone-in breasts
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)
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)