Oven "Fried" BBQ Chicken
- Number of Servings: 4
Ingredients
Pork Rub and BBQ Sauce Base, 1 tbspBread crumbs, dry, grated, seasoned, 1/4 cup Egg substitute, liquid (Egg Beaters), 1/4 cupMilk, nonfat, 2 TbspChicken Breast, no skin, 1 lbCooking SprayJen's BBQ Sauce, 8 tbsp
Preheat oven to 400 F.
Combine Pork Rub and bread crumbs. Put in a shallow dish or on a plate.
Whisk egg substitue and milk.
Cover chicken breast with plastic wrap and pound out until they are about 1/2" thick. They need to all be the same.
Dip chicken breast in egg mixture and then into the bread crumb mixture, coating both sides. Place crumb coated breast on a baking sheet lightly sprayed with cooking spray. Repeat until all breast are on the cooking tray. Spray top of chicken breasts lightly with cooking spray and put in oven. Cook for 20 minutes or until it is no longer pink in the center. Serve with 2 Tbsp of Jen's BBQ Sauce (recipe in Sparkpeople recipes). Enjoy!
Number of Servings: 4
Recipe submitted by SparkPeople user JENNIJAV.
Combine Pork Rub and bread crumbs. Put in a shallow dish or on a plate.
Whisk egg substitue and milk.
Cover chicken breast with plastic wrap and pound out until they are about 1/2" thick. They need to all be the same.
Dip chicken breast in egg mixture and then into the bread crumb mixture, coating both sides. Place crumb coated breast on a baking sheet lightly sprayed with cooking spray. Repeat until all breast are on the cooking tray. Spray top of chicken breasts lightly with cooking spray and put in oven. Cook for 20 minutes or until it is no longer pink in the center. Serve with 2 Tbsp of Jen's BBQ Sauce (recipe in Sparkpeople recipes). Enjoy!
Number of Servings: 4
Recipe submitted by SparkPeople user JENNIJAV.
Nutritional Info Amount Per Serving
- Calories: 201.9
- Total Fat: 2.3 g
- Cholesterol: 66.0 mg
- Sodium: 835.1 mg
- Total Carbs: 15.8 g
- Dietary Fiber: 0.9 g
- Protein: 28.6 g
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