Oven Fried Chicken
Cook Time: 25 minutes
Ingredients:
- 1 1/4 pounds chicken breasts, cut into four pieces
- 2 egg whites
- 2 cups crushed cornflakes
- 2 tsp paprika
- 2 tsp dried mixed herbs
Preparation:
Preheat oven to 425 degrees.
Place egg whites in a shallow bowl, and crushed cornflake crumbs, paprika and mixed herbs in another shallow bowl. Dip chicken into egg whites, then into cornflake crumbs.
Place dipped chicken on a baking tray coated with nonstick cooking spray. Cook for 20-25 minutes, turning the chicken halfway through.
Serves 4
Per Serving: Calories: 207, Calories from Fat 17, Total Fat 1.9g (sat 0.5g), Cholesterol 82mg, Sodium 269mg, Carbohydrate 12.3g, Fiber 0.4g,
Source: http://lowfatcooking.about.com/od/poultrydishes/r/ovenchicken.htm
Apricot Chicken
Cook Time: 22 minutes
Ingredients:- 4 (5 ounce) boneless, skinless chicken breasts
- 1/3 cup flour
- 2 tsp canola oil
- 1/2 cup apricot preserves
- 1/2 cup fat-free, low-sodium chicken broth
- 1 tbsp reduced sodium soy or tamari sauce
Preparation:
Sprinkle flour on a plate. Dredge chicken breasts in flour. Heat oil on medium heat in a large skillet. Brown chicken for 3-4 minutes per side. Reduce heat to low.
Combine apricot preserves, chicken broth and soy sauce in a small bowl and add to skillet. Cover and simmer for 15 minutes, until chicken is cooked through (juices should run clear).
Remove chicken, cover loosely with foil and keep warm. Turn up heat and cook sauce until slightly reduced and thickened, about 1-2 minutes. Serve chicken with pan sauce.
Serves 4
Per Serving Calories: 292, Calories from Fat 18, Total Fat 1.9g (sat 0.5g), Cholesterol 82mg, Sodium 249mg, Carbohydrate 34.2g, Fiber 0.8g, Protein 34.4g
Source: http://lowfatcooking.about.com/od/poultrydishes/r/apricotchicken.htm
