Oven Fried Chicken
Diabetic Friendly Recipe
By Fitness and Freebies
Recipe Ingredients
2 to 2-1/2 pounds meaty chicken pieces (breasts or thighs), skinned
1/4 cup cornflake crumbs
1 tablespoon snipped fresh parsley
1/3 cup low fat plain yogurt
1 clove garlic, minced
2 teaspoons Worcestershire sauce or white wine
Worcestershire sauce
Dash ground red pepper
Recipe Directions
Place chicken on a rack in a shallow baking pan; set aside.
In small bowl, combine flour, baking soda and salt. Slowly add flour mixture to peanut butter mixture, beating on low speed until well blended, about 1-1/2 minutes. Mixture may be crumbly.
In a small mixing bowl combine cornflake crumbs and parsley; set aside. In another small mixing bowl combine yogurt, garlic, Worcestershire sauce, and pepper.
Brush chicken with yogurt mixture, then sprinkle with crumb mixture. Bake, uncovered, in a 375 degree oven for 45 to 55 minutes or until chicken is tender and no longer pink and an instant read thermometer registers 180 degrees.
Nutrition information per serving:
Recipe makes 6 servings
Calories: 149
Fat 5g
Saturated Fat 1g
Cholesterol 63mg
Carbohydrates 5g
Protein 21g
Sodium 122mg
Fiber 0g
Diabetic Exchange: 3 Very Lean Meat
See also:
Chicken Nuggets
Honey-Mustard Chicken Wings
Chicken Paprika
Italian Chicken
Spicy Chicken Thighs
Chicken Stew
Cream of Chicken Soup
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