View Full Version : Lean Crispy Chicken Recipe

11-10-2010, 06:09 PM
By: Laura Creavalle
March 26, 2010
Get lean by upgrading your bland chicken.


Goal: Get Lean

When: Lunch or Dinner

Start: Preheat oven to 450 degrees F. Combine first five ingredients in a large, heavy-duty, zip-top plastic bag; seal bag and shake well.

Prepare: Combine buttermilk and lemon juice. Brush both sides of chicken with buttermilk mixture. Place chicken in bag, seal and shake until chicken is well-coated.

Cook: Place chicken on a rack (coated with cooking spray) in a roasting pan lined with foil for easy cleanup. Sprinkle remaining breadcrumb mixture over chicken. Bake uncovered for 25-35 minutes or until chicken is thoroughly cooked.

Serve: With steamed vegetables.

Makes six servings 11⁄2 cups whole-wheat breadcrumbs 11⁄2 Tbsp. minced fresh parsley 11⁄2 tsp. grated lemon rind 1 Tbsp. chopped fresh basil Salt and pepper to taste 3 Tbsp. fat-free buttermilk 1 tsp. lemon juice 6 (6-oz.) skinless chicken breast halves Nonstick cooking spray

NUTRITION FACTS (per serving): 167 calories, 30 g protein, 7 g carbohydrate, 2 g fat, 0.5 g fiber


LINK (http://www.muscleandfitness.com/nutrition/185)