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The Healthy Living Magazine

Diabetized Fried Chicken

Per Serving

Diabetized Fried Chicken

Makes: 6
Calories 235
Fat 6 g
Saturated Fat 1.5 g
Trans Fat 0 g
Carbohydrate 14 g
Fiber 1 g
Sugars 2 g
Cholesterol 75 mg
Sodium 130 mg (without added salt)
Protein 30 g
Choices: Starch 1, Lean meat 4

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

Directions

  1. Preheat the oven to 350 degrees. Combine all ingredients for crust in a Ziploc bag.
  2. In a separate shallow bowl, beat egg whites. Add Tabasco.
  3. Dip each chicken breast into beaten egg whites. Roll chicken in the crumb mixture.
  4. Spread chicken breasts out onto a cookie sheet. Sprinkle each breast with some olive oil.
  5. Bake the breasts for 35 to 40 minutes until no traces of pink remain and chicken is tender.
 

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