Tasty Oven-Baked Chicken

Serves 12

Nutritional Analysis Per Serving: 

Calories  200 Dietary Fiber  3g
Total Fat 5g Sugars  2g
Saturated Fat 2g Protein  28g
Cholesterol  65mg Vitamin A 2%
Total Carbohydrate 12g Vitamin C 0%
Sodium  190mg Calcium  6%
Iron 4%
 

Amount:

Ingredients:

1 1/2 cups

 Low fat buttermilk
2 tbsp. Grey poupon mustard
2-3 tbsp. Tabasco sauce
1 tsp. Garlic, chopped
1 large Onion, sliced very thin
12 Chicken breasts, raw, boneless, skinless
3/4 cup Dry, unseasoned whole wheat breadcrumbs
3/4 cup Wheat bran
1/4 cup Whole wheat flour
1/4 cup All purpose flour
2 tsp. Cumin
1/2 tsp. Paprika

Recipe Directions:

  1. In a large bowl, whisk the buttermilk, mustard, tabasco sauce and garlic.  Add the onion, then the chicken and stir to coat.  Cover and refrigerate overnight.

  2. In a large baking dish, mix the bread crumbs, bran, flours, cumin and paprika until well blended.

  3. Remove the chicken from the marinade and shake off any excess.  Coat each chicken piece in the crumb mixture to cover all sides and place them on the baking sheets that have been sprayed with Pam.

  4. Bake in 350 degree convection oven (400 degree home style oven) for 20 minutes or until internal temperature is 165 degrees.  Keep hot for service.