Not-So-Fried Chicken Modified

Name: Not-So-Fried Chicken Modified Recipe
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4
Ingredients: 4 6-oz boneless skinless chicken breasts; 1 1/4 cups skim milk; 1/4 cup vinegar; olive oil cooking spray; 2 tsp dry mustard; 1 tsp onion powder; 1/2 tsp garlic powder; 1/4 tsp sea salt; 1/2 tsp ground black pepper; 1/4 tsp cayenne pepper; 1 cup whole-wheat bread crumbs blended to flour like texture.

(2)

Minutes to Prepare: 15
Minutes to Cook: 30

Number of Servings: 4

Ingredients

4 6-oz boneless skinless chicken breasts1 1/4 cups skim milk1/4 cup vinegar olive oil cooking spray2 tsp dry mustard1 tsp onion powder1/2 tsp garlic powder1/4 tsp sea salt1/2 tsp ground black pepper1/4 tsp cayenne pepper1 cup whole-wheat bread crumbs, blended to flour like texture.

Directions

Place chicken breasts in a resealable plastic container with milk & vinegar. Marinade for at least 6 hours or overnight, turning twice. Preheat oven to 450. Combine spices in a bowl or shaker. Place bread crumbs on a plate. Remove chicken breasts from milk, shake and place on a plate. Sprinkle both sides with spice mixture. Then dip both sides in bread crumb mixture. Place on sprayed cookie sheet. Mist top of breasts with spray. Bake 10 minutes, then gently, flip breast. Mist again, continue baking for another 15 to 20 minutes.

Number of Servings: 4

Recipe submitted by SparkPeople user NVR2HEALTHY.

Servings Per Recipe: 4

Nutritional Info Amount Per Serving

Calories: 115.6
Total Fat: 0.9 g
Cholesterol: 26.2 mg
Sodium: 105.1 mg
Total Carbs: 12.1 g
Dietary Fiber: 1.5 g
Protein: 14.4 g

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Member Reviews

DAYNESWIFE1
delicious and easy. - 6/22/10
HAPPYWELSHWITCH
can't wait to try this - 3/3/09
BABCIATEA
Like the substitutions here. - 2/27/09