09/30/2015
Need a Healthy meal idea for tonight? Try this...
Spicy Baked Chicken -- 1 1/2 to 2lbs. cut-up chicken (meaty portions such as breast, thighs, or drumsticks) 1/3 c. fine, dry bread crumbs, 2 Tbsp. parsley, chopped, 3/4 tsp. Italian Seasoning, crushed, 1/4 tsp. seasoned salt, 1/3 tsp. ground pepper, 1/4 c. flour, and 3 Tbsp. Skim Milk
Remove skin from chicken. Rinse chicken; pat dry. IN a medium mixing bowl, stir together bread crumbs, parsley, and seasonings. Place flour in a plastic bag or Ziploc. Place milk in a shallow bowl; set aside.
Add chicken, one at a time, to the bag; shake to coat. Dip in milk, then dip in bread crumb mixture, pressing lightly to coat well. Arrange chicken in baking pan sprayed with nonstick spray, meaty side up. Bake in oven at 375 degrees for 45-55 minutes or until tender and no longer pink. Yield: 4-6 servings.
Nutritional Information: Serving Size....3 oz., Total Fat.... 3.7g, Saturated Fat....