OVEN "FRIED" CHICKEN

 

  • Cooking Time: 20-25
  • Servings: 4
  • Preparation Time: 15

Ingredients

  • 1/3 cup dry unseasoned bread crumbs
  • 2 teaspoons sesame seeds
  • 1 1/2 tablespoons grated Parmesan cheese
  • 1/4 cup fat-free mayonnaise
  • (not salad dressing mayonnaise)
  • 1/4 teaspoon salt
  • 1/8 teaspoon garlic powder
  • 2 dashes cayenne pepper1/4 teaspoon poultry seasoning
  • 4 (4 ounces each) boneless,skinless chicken breast halves
  • Cooking spray

Directions

  • Preheat oven to 425°F.
  • Place bread crumbs, sesame seeds, and Parmesan cheese in a large zip-top bag and shake gently to combine.
  • In a small bowl, whisk together mayonnaise, salt, garlic powder, cayenne pepper, and poultry seasoning. Using a pastry brush, coat both sides of each piece of chicken with the mayonnaise mixture.
  • Place chicken, one piece at a time, into the bread crumb mixture in the zip-top bag, seal, and shake to coat chicken well. Transfer chicken to a foil-lined baking sheet coated with cooking spray. Spray chicken evenly with cooking spray.
  • Bake for 20 to 25 minutes or until juices run clear and chicken is no longer pink in the center.

Notes

Serving size: 1 chicken breast half

Per Serving:

Calories: 238

Carbohydrate: 9 g

Protein: 37 g

Fat: 6 g

Saturated fat: 2 g

Sodium: 446 mg

Fiber: 1 g

Exchanges per serving: 5 very lean meat, 1/2 starch, 1 fat

Carbohydrate choices: 1/2

Categories: Main Dish  Poultry 
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