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The Recipe Instructions |
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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
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The Atkins’ Diet
Although it originated back in the 1960s, the atkins diet achieved most of its fame during the last few years. Although highly controversial, it supposedly allows fat reduction whilst allowing many foods that are not normally available to dieters, such as meat and hard cheese. With this diet it is considered good to eat fat and protein, it is the carbs that are on the banned list. It is often referred to as a low carb/high protein, diet. With this diet, the foods you should avoid are processed and refined sugar, milk, white bread, starchy vegetables, white rice and white flour, amongst them, cereals and pasta made from white flour. With the atkins diet the foods you are encouraged to eat are still nutrient-rich unprocessed foods like meat, fish and poultry. You also can eat shellfish, regular full fat cheese, butter and olive oil. The South Beach Diet The South Beach diet is a weight loss system started by Dr. arthur agatston, a cardiologist from miami, usa, which encourages that dieters should be eating "good carbohydrates" instead of "bad carbohydrates" and "good fats" instead of "bad fats" Doctor agatston invented his weight loss regime for people who have heart disease, as a result of his detailed study of scientific studies on other weight loss systems. Examples of good foods include, veal cutlets, chicken breast, fish, cottage cheese, pistachio nuts, lowfat milk and certain vegetables, like split peas, broccoli and snow peas. Foods containing carotenes (includes paprika, rose hip puree and tomato ketchup) These orange and green vegetables and fruits have high levels of alpha and beta carotenes thought play a key part in minimizing the chances of contracting, specifically of the the lungs. A good number are also low in calories, so should be included in your weight loss program. |