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The Recipe Instructions |
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Ingredients
1 tbsp garlic powder
1 tbsp onion powder
1 tbsp paprika
1 tbsp chili powder
1 tsp ground cumin
1/2 tsp salt
1/2 tsp pepper
8 each chicken breast halves, skinned (6 oz. each)
1 1/2 cup low-fat buttermilk
1/2 cup dry bread crumbs
1/2 cup yellow cornmeal
1 vegetable cooking spray
Directions
Combine first 7 ingredients in a small bowl; stir well. Rub chicken
with 3 tablespoons spice mixture. Set remaining spice mixture aside.
Place chicken in a 13 x 9-inch baking dish; let stand 10 minutes. Pour
buttermilk over chicken, turning to coat. Cover and marinate in
refrigerator 2 hours, turning chicken occasionally. Remove chicken
from dish; discard buttermilk
Preheat oven to 400 degrees.
Combine remaining spice mixture, bread crumbs an cornmeal in a shallow
dish; stir well. Dredge chicken in bread crumb mixture, and place on
a baking sheet coated with cooking spray. Bake at 400 degrees for 20
minutes. Lightly coat chicken with cooking spray, and bake an
additional 20 minutes or until chicken is done (do not turn.
Yield: 8 servings (serving size: 1 breast half).
Nutritional information per serving: 250 CALORIES (18% of calories
from fat); 34.4g PROTEIN; 5g FAT (sat 1.4g, mono 1.6g, poly 1.3g);
15g CARB; 1.4g FIBER; 87mg CHOL; 299mg SODIUM; 2.4mg IRON; 61mg
CALCIUM.
Source: Steven Raichlen in "COOKING LIGHT" magazine, April 1996 (p.
97)
Typed for you by Iris Grayson.
Servings: 8
Diet Southwestern Fried Chicken Recipe brought to you by Diet Recipes To-Go
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