Warm Oven-Fried Chicken Diabetes-Friendly

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Ingredients :

  • olive oil cooking spray
  • 1 ½ cups dried plain bread crumbs
  • ¼ cup yellow corn meal
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • 1 teaspoon chili powder
  • ¼ cup chopped parsley
  • 5 whole skinless and boneless chicken breasts, about 1 pound each
  • ¾ cup skim milk
  • 1 tablespoon olive oil
  • 3 mustards: Dijon, seeded country style, and wine
  • fresh parsley sprigs

Directions :

Preheat oven to 375°F. 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. 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.

Nutrition Information 

Per serving (without mustards):
219 calories (14% calories from fat), 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)

Source : ontrackdiabetes.com

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