Mel-icious
03-31-2004, 11:54 AM
I made this last night and it was really, really good! A new take on oven fried chicken, lots of flavor with little fat and calories. Its also from "The Good Carb" cookbook so its good for Sobe dieters.
This makes like little chicken fingers, if you don't want to go through the process of slicing up the chicken and prefer whole pieces, skip that part and leave them whole. If leaving them whole I would suggest 20-25 minutes for cooking, if making them into chicken fingers as written, 25 minutes in my oven would of been too long. I checked them at 15 and gave them 3 more minutes and they were perfect! I also suggest not crowding the pan, if you crowd the pan they will be mushy not crunchy. ;)
* Exported from MasterCook *
Pecan Chicken
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pd boneless skinless chicken breast
1 cup nonfat or lowfat buttermilk or yogurt
2 cups Special K cereal
1/4 cup finely chopped pecans -- (1/4 to 1/3 cup)
1 teaspoon lemon pepper seasoning
3/4 teaspoon poulty seasoning
1/4 teaspoon salt
butter flavored nonstick cooking spray
Rinse the chicken and pat dry with paper towels. Cut the chicken crosswise into 8 equal pieces, then with the cut sides up, use the palm of your hand to flatten each piece to 1/2 inch thickness.
Place the chicken in a shallow nonmetal container and cover with the buttermilk or yogurt. Turn the chicken to coat. Cover and refrigerate for 6 to 24 hours, turning occasionally.
Put the cereal in a food processor and process into coarse crumbs. (Alternatively, put the cereal in a plastic zip-type bag and crush with the rolling pin or the bottom of a glass) There should be 1 cup of crumbs. Put the crumbs in a shallow dish and add the pecans, lemon pepper, poultry seasoning, and salt. Stir to mix well.
Remove the chicken from the buttermilk mixture or yogurt and shake off the excess.
Dip the chicken pieces in the crumb mixture, turning to coat both sides well.
Coat a large baking sheet with nonstick cooking spray, and arrange the chicken pieces in a single layer on the sheet. Spray the tops lightly with the cooking spray and bake at 400 degrees for about 25 minutes or until chicken is crisp and golden on the outside and is cooked through. Serve hot!
Nutritional Facts {per serving}
Calories: 221 Carbs: 10 grams Cholesterol: 65 mg Fat 6.8 grams Fiber: 0.9 grams Protein: 29 Grams Sodium: 415 mg Calcium: 17 mg GI Rating: Low
This makes like little chicken fingers, if you don't want to go through the process of slicing up the chicken and prefer whole pieces, skip that part and leave them whole. If leaving them whole I would suggest 20-25 minutes for cooking, if making them into chicken fingers as written, 25 minutes in my oven would of been too long. I checked them at 15 and gave them 3 more minutes and they were perfect! I also suggest not crowding the pan, if you crowd the pan they will be mushy not crunchy. ;)
* Exported from MasterCook *
Pecan Chicken
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pd boneless skinless chicken breast
1 cup nonfat or lowfat buttermilk or yogurt
2 cups Special K cereal
1/4 cup finely chopped pecans -- (1/4 to 1/3 cup)
1 teaspoon lemon pepper seasoning
3/4 teaspoon poulty seasoning
1/4 teaspoon salt
butter flavored nonstick cooking spray
Rinse the chicken and pat dry with paper towels. Cut the chicken crosswise into 8 equal pieces, then with the cut sides up, use the palm of your hand to flatten each piece to 1/2 inch thickness.
Place the chicken in a shallow nonmetal container and cover with the buttermilk or yogurt. Turn the chicken to coat. Cover and refrigerate for 6 to 24 hours, turning occasionally.
Put the cereal in a food processor and process into coarse crumbs. (Alternatively, put the cereal in a plastic zip-type bag and crush with the rolling pin or the bottom of a glass) There should be 1 cup of crumbs. Put the crumbs in a shallow dish and add the pecans, lemon pepper, poultry seasoning, and salt. Stir to mix well.
Remove the chicken from the buttermilk mixture or yogurt and shake off the excess.
Dip the chicken pieces in the crumb mixture, turning to coat both sides well.
Coat a large baking sheet with nonstick cooking spray, and arrange the chicken pieces in a single layer on the sheet. Spray the tops lightly with the cooking spray and bake at 400 degrees for about 25 minutes or until chicken is crisp and golden on the outside and is cooked through. Serve hot!
Nutritional Facts {per serving}
Calories: 221 Carbs: 10 grams Cholesterol: 65 mg Fat 6.8 grams Fiber: 0.9 grams Protein: 29 Grams Sodium: 415 mg Calcium: 17 mg GI Rating: Low