Diabetic Recipes
Warm Oven-Fried Chicken with Three Mustards
(makes 15 servings)
| olive oil cooking spray |
| 1 1/2 | cups (210 g) dried plain bread crumbs |
| 1/4 | cup (35 g) yellow corn meal |
| 1/2 | teaspoon (2.5 ml) garlic powder |
| 1/2 | teaspoon (2.5 ml) onion powder |
| 1 | teaspoon (5 ml) chili powder |
| 1/4 | cup (5 g) chopped parsley |
| 5 | whole skinless and boneless chicken breasts, about 1 pound (480 g) each |
| 3/4 | cup (180 ml) skim milk |
| 1 | tablespoon (30 ml) olive oil |
| 3 | mustards: Dijon, seeded country style, and wine |
| parsley sprigs for garnish |
- Preheat oven to 375°F (190°C). Lightly spray a large baking pan with cooking spray.
- In a shallow dish, combine the bread crumbs, corn meal, garlic powder, onion powder, chili powder, and parsley. Set aside.
- Cut each chicken breast into quarters, removing all fat. In a shallow dish, soak the chicken pieces in the milk for 10 to 15 minutes, turning once. Remove a chicken piece from the milk and dip in the bread crumb mixture. Place in prepared pan, separating each piece by at least 1 inch (2.5 cm). Repeat until all chicken pieces are coated. Drizzle with olive oil. Bake for 25 to 30 minutes until well browned.
- Arrange the chicken on a serving platter and surround with small bowls of the mustards, placing a small spoon in each bowl. Garnish the platter with sprigs of parsley.
| Per serving (without mustards): | 219 calories (14% calories from fat), 36 g protein, 3 g total fat (0.8 g saturated fat), 8 g carbohydrate, 0 dietary fiber, 88 mg cholesterol, 180 mg sodium |
| Exchanges: | 4 very lean meat, 1/2 carbohydrate (1/2 bread/starch) |
