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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 195.0
  • Total Fat: 1.8 g
  • Cholesterol: 57.2 mg
  • Sodium: 707.0 mg
  • Total Carbs: 8.4 g
  • Dietary Fiber: 0.9 g
  • Protein: 24.8 g

View full nutritional breakdown of No-Fry Chicken Breasts calories by ingredient
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No-Fry Chicken Breasts



Introduction

Once the chicken has been hammered and soaked in the butter milk, this recipe takes very little time to prepare and only 35 minutes in the oven at 350-375 depending on if your oven runs cool or hot. Mine runs cool so I use a heat of 375.
This is great with an low-fat vegetable au gratin (...recipe coming), and salad or coleslaw.
Once the chicken has been hammered and soaked in the butter milk, this recipe takes very little time to prepare and only 35 minutes in the oven at 350-375 depending on if your oven runs cool or hot. Mine runs cool so I use a heat of 375.
This is great with an low-fat vegetable au gratin (...recipe coming), and salad or coleslaw.

Number of Servings: 8

Ingredients

    Chicken Breast, no skin, 3.20 breast, bone and skin removed (8-12 breasts)
    Whole Wheat Flour, 0.5 cup
    Panko bread crumbs, 0.75 cup
    Salt, 2 tsp
    (your favourite seasoning/spices. I like spice so I use lots of Cayenne pepper and red-pepper corns)
    Pam or Olive Oil spray, 1 serving
    OPTIONAL: 2 cup OF Buttermilk, low fat, for soaking 5-48 hrs.

Directions

Hammer chicken breasts until tender but still able to hold their shape without falling apart. Soak in the buttermilk for 5-48 hours depending on how much time you have.
Spray a cookie sheet or large, shallow Pyrex baking dish with Pam or olive-oil spray.
Mix all remaining ingredients together well and spread out onto a large plate.
Pat each breast with paper-towels to soak up excess buttermilk, and lightly lay on the flour mixture. Turn over to coat each side.
Place on the sprayed cookie sheet or Pyrex dish.
Form a single layer and bake. Turn once and add 10-15 more minutes if needed.
Remove from oven and let it sit for just a few minutes.


Number of Servings: 8







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