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69
Poultry
Nutty Breading Chicken Breast
Serves: 1
1 egg, beaten
½ cup pecans, ground
1 tablespoon wheat germ
1 teaspoon Italian seasoning blend,
dried
1 (4 – 6-ounce) boneless chicken
breast
2 tablespoons parsley, chopped
Salt & pepper to taste
Directions:
1. Mix pecans, wheat germ and
seasonings in shallow oval dish.
2. Dip chicken in egg and roll in nut
mixture.
3. Place chicken on 3-inch rack and
cook at 350°F for 11-13 minutes
per side.
4. Sprinkle with parsley and serve.
Tip: You can substitute real eggs
with ¼ cup egg substitute.
Low-Fat Crunchy Filled Chicken
4 boneless chicken breasts
3 ounces low-fat Cheddar cheese,
sliced
1 tablespoon Dijon mustard
1 cup corn flakes, crushed
1 teaspoon parsley flakes, dried
½ cup non-fat buttermilk
Directions:
1. Cut deep 2-inch slit into meaty
portion of chicken.
2. Slice cheese into 4 portions and
brush with mustard.
3. Place 1 cheese slice into each slit
and secure with wooden
toothpicks.
4. Combine cereal, seasoning and
parsley.
5. Dip chicken into buttermilk and roll
in cereal mixture.
6. Place chicken in 8x8-inch silicone
baking pan.
7. Place pan on 1-inch rack and cook
at 350°F for 27-29 minutes.
Tip: Save the leftover cornflakes from
the bottom of the cereal box for
this recipe to cut down on waste.
69
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