FW: [C-F] Low Fat Diabetic Warm Oven Fried Chicken with Three Mustards

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Subject: [C-F] Low Fat Diabetic Warm Oven Fried Chicken with Three

Mustards

Date:

Thu, 21 Jun 2012 05:47:25 -0500

Low Fat Diabetic Warm Oven Fried Chicken with Three Mustards

15 servings

olive oil cooking spray

1 1/2 cups (210 g) dried plain bread crumbs

1/4 cup (35 g) yellow corn meal

1/2 teaspoon (2.5 ml) garlic powder

1/2 teaspoon (2.5 ml) onion powder

1 teaspoon (5 ml) chili powder

1/4 cup (5 g) chopped parsley

5 whole skinless and boneless chicken breasts, about 1 pound (480 g) each

3/4 cup (180 ml) skim milk

1 tablespoon (30 ml) olive oil

3 mustards: Dijon, seeded country style, and wine

parsley sprigs for garnish

Preheat oven to 375°F (190°C). Lightly spray a large baking pan with

cooking spray.

In a shallow dish, combine the bread crumbs, corn meal, garlic

powder, onion powder, chili powder, and parsley. Set aside.

Cut each chicken breast into quarters, removing all fat. In a shallow

dish, soak the chicken pieces in the milk for 10 to 15 minutes,

turning once. Remove a chicken piece from the milk and dip in the

bread crumb mixture. Place in prepared pan, separating each piece by

at least 1 inch (2.5 cm). Repeat until all chicken pieces are coated.

Drizzle with olive oil. Bake for 25 to 30 minutes until well browned.

Arrange the chicken on a serving platter and surround with small

bowls of the mustards, placing a small spoon in each bowl. Garnish

the platter with sprigs of parsley.

Per serving (without mustards):

219 calories, 36 g protein, 3 g total fat (0.8 g saturated fat), 8 g

carbohydrate,

0 dietary fiber, 88 mg cholesterol, 180 mg sodium

Exchanges: 4 very lean meat, 1/2 carbohydrate (1/2 bread/starch)