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“Fried” Chicken

From grocery bag to table: 45 min.
Active prep time: 15 min.
Cooking time: 35 min.
Serves: 4

Ingredients:

4 boneless, skinless organic chicken breasts
(about 5 oz each)
1/2 teaspoon sea salt
1/2 cup whole-grain bread crumbs
2 tablespoons Parmesan cheese
2 teaspoons lemon zest
1/2 teaspoon paprika (or pinch of cayenne)
1 tablespoon extra virgin olive oil
3 tablespoons fresh lemon juice
1 tablespoon water

 

 

 

Nutrition Facts:

Portion: 1 chicken breast
Calories: 239
Total fat: 6.5g
Saturated fat: 1.5g
Monounsaturated Fat: 3.4g
Polyunsaturated Fat: 0.9g
Cholesterol: 84.4mg
Sodium: 504mg
Carbohydrates: 8.3g
Total dietary fiber: 0.98g
Sugar: 1.2g
Protein: 35.1g
Percentage of calories from fat: 24.4%

 

 

Procedure:

http://pro.corbis.com/images/42-16146126.jpg?size=67&uid=%7b8121b13d-4a12-4c36-b929-8052c057c02a%7dPreheat oven to 375°
Sprinkle breasts with a ¼ teaspoon of salt. Set aside. In a shallow bowl, combine breadcrumbs, cheese, zest, paprika, olive oil and the remaining salt.

In another shallow bowl, mix the lemon juice and water. Dip chicken in the liquid mixture, then into breadcrumb mixture, coating entire breast. Lay chicken on the baking pan after spraying. Repeat with the remaining chicken.

Bake 30 minutes (if using an internal probe – cook to 165 degrees and allow to rest outside of the oven for 5 minutes). Transfer to a platter, and serve immediately.

 

 

Tips:

Culinary Tips: For quick crispy crumbs, take whole grain bread and bake until brown (400 degrees for 5 minutes). Break the bread into 1 to 2 inch pieces and place in the bowl of a food processor. Grind the toast into coarse crumbs that are not uniform in size.

Quick Tips: Instead of baking, toast your bread in the toaster.

Variations: Add low-fat cheddar cheese instead of Parmesan and throw in some jalapeno peppers. Use the crumb mixture to coat fish, or sprinkle on top of your favorite vegetables for added flavor.

More Heart Healthy Foods: Add some almonds to the bread crumb mixture.

Storage Tips: Leftovers will hold for 2 days in an airtight container.

Think ahead: Make a double batch of the crumb mixture, and keep them on hand in a zip top bag in the freezer.

 



 



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