Diet Herb-Breaded Chicken Recipe

The Recipe Instructions

Ingredients

1 1/2 slice whole-wheat bread
1/4 tsp dried basil
1/4 tsp thyme
1/4 tsp oregano
1/4 tsp tarragon
1/4 tsp paprika
1/4 tsp salt
1 freshly ground pepper
1 lb boneless, skinless chicken
1 or 2 lb bone-in breasts

Directions

NOTE: bone-in chicken requires double amount of bread & herbs

In food processor or blender, process bread to make crumbs. Add
seasonings, process to mix.

Rinse chicken under cold running water; shake off water. Transfer
crumb mixture to plastic bag; add chicken a few pieces at a time and
shake to coat.

Place chicken in single layer in microwave-safe dish or on baking
sheet. Bake in 400 F oven 18-20 minutes for boneless, 40 minutes for
bone-in or until no longer pink inside.

OR MICROWAVE uncovered at high power for 5 min boneless, 9 min for
bone-in; let stand 1 minute. Makes 4 servings.

For 1 serving, use about 1/4 cup crumb mixture for one boneless
chicken breast. Freeze remainder of crumb mixture for another time.
Bake or microwave 2 minutes, let stand 1 minute.

Per serving 162 calories 3 g fat, 70 mg cholesterol, 240 mg sodium,
26 g protein, 6 g carbohydrate 3 protein choices, 1/2 fruit

Fast Food at Home comparison 20 Minute Home-Cooked Chicken Dinner
chicken, rice, peas, tomato, milk- 450 calories, 20 % calories from
fat with 2 pieces of chicken 612 calories/13 g fat

KFC Dinner: 1 pc chicken, fries, coleslaw, milk- 777 cal, 47% from
fat with 2 pieces of chicken 1053 calories/58 g fat

(10 3/4 oz frozen dinner (smaller) with milk- 778 cal, 43% from fat)

Source: The Lighthearted Cookbook, Anne Lindsay 1988 Heart & Stroke
Foundation of Ontario Shared but not tested by Elizabeth Rodier Sept
93

Servings: 4

Diet Herb-Breaded Chicken Recipe brought to you by Diet Recipes To-Go

Diet information The South Beach Diet The South Beach diet is a diet system started by Florida-based cardiologist arthur agatston which encourages that dieters should be eating "good carbohydrates" instead of "bad carbs" and "good fats" instead of "bad fats" Doctor agatston developed his system for people who have cardiac problems, as a consequence of his detailed study of scientific studies completed on other weight loss studies. "good" foods include, canadian bacon, turkey bacon, seafood, low or fat free cheeses, pistachios, lowfat milk and certain vegetables, like lentils, cucumbers and mushrooms. The Glycaemic Index Diet The gi index diet is based on the gi index, a list showing foods and a score illustrating the rapidity that the energy of the food type gets converted to sugar in the dieters system. The claim is that long-acting types of food (ie those foods with a low Glycaemic index score), suppress your appetite for longer and help you to reduce your consumption of food without feeling you are always hungry. It is also very good for diabetics, as the low GI foods are helpful in reducing increases in blood sugar secretion.

 

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"A good cook is the peculiar gift of the gods. He must be a perfect creature from the brain to the palate, from the palate to the finger's end.
"Walter Savage Landor"

"A diet is the penalty we pay for exceeding the feed limit."

"Reality check: you can never, ever, use weight loss to solve problems that are not related to your weight. At your goal weight or not, you still have to live with yourself and deal with your problems. You will still have the same husband, the same job, the same kids, and the same life. Losing weight is not a cure for life"
Phillip C. McGraw

This Herb-Breaded Chicken Recipe brought to you by Recipes-To-Go