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