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Herb-breaded chicken

Yield: 4 Servings

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

Instructions:

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) Source: The Lighthearted Cookbook Anne Lindsay 1988 Heart & Stroke Foundation of Ontario Shared but not tested by Elizabeth Rodier Sept 93

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