Oven-fried chicken

By NormaJean

You’ll love how quick and easy it is to make the seasoned breading for this crispy, golden-brown chicken. Low in carbs and fat!

Oven-fried chicken
Ingredients
  • 2 whole medium chicken breasts

  • 1 1/2 lbs.total),skinned and halved

  • lengthwise

  • 2/3 cup crushed low-fat crackers or onion-flavored crackers(about 40 crackers)

  • 1/4 teaspoon ground red pepper

  • 1 egg white

  • 1 tablespoon water

  • 1 tablespoon margarine or butter,melted

Directions
  1. Rinse chicken,pat dry.In a pie plate combine crushed crackers and red pepper.In a small bowl combine egg white and water.

  2. Brush chicken with egg mixture.Sprinkle with crumb mixture,gently press crumbs onto chicken.Place in an ungreased shallow baking pan.Drizzle with the melted margarine or butter.

  3. Bake in a 375 deg.oven for 45 to 55 mins.or until tender and no longer pink.Makes 4 main-dish servings.


Nutritional Facts

Servings
4
per serving
Calories 242
Total fat 8g (1g saturated fat)
Cholesterol 73mg
Sodium 237mg.
Carbohydrates 11g
Fiber 0g
Protein 29g
Daily values
Vitamin A 6%
Vitamin C 0%
Calcium 0%
Iron 4%

lunch baked chicken/poultry ultra-low-carb weight loss chicken low fat low carb b vitamins iron main dish bake

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