Wednesday, August 12, 2009

Crispy Oven Fried Chicken Breasts ~ Very Low Fat

Crispy Oven-Fried Chicken Breasts ~ Very Low Fat

I've taken a few steps to make this even lower in fat than before, it still tastes great!

Crispy Oven-Fried Chicken ~ Very Low Fat
(for 2 medium size half-breasts)

Preheat oven to 350* (F)

For easy clean-up line a shallow rimmed baking sheet with parchment paper or foil and spray with cooking spray. Set aside.

Next prepare the chicken~

The most efficient way of doing this is to line up three shallow plates, or pie plates~

The first with flour (I use whole wheat), about 1/2 cup for two breasts
Another with an egg beaten with a tablespoon of water
The third with dry bread crumbs (Panko, plain, seasoned, or whole wheat/grain.), about 1/2 cup
To the crumbs, mix in a couple of tablespoons of grated Parmesan, Romano or other dry, grated cheese, and any herb or seasoning you like. I also like to add a couple of shakes of garlic powder, a few generous pinches of dried thyme, and a pinch of cayenne pepper.

Salt and pepper both sides of each breast.
One at a time dip each breast, (both sides), first in flour, shake off excess.
Then dip in egg, completely coating; allow excess to drain off.
Finally place in the dry bread crumbs, patting to help the crumbs adhere.
As each is breaded place on the prepared baking pan, with a bit of space between each.
Spray the top of the breasts with a light to medium coating of cooking oil spray.
Bake in center of oven until lightly browned and crispy. In my oven this takes about 20 to 30 minutes, depending upon the thickness of the chicken.

I like to serve with lemon slices, halved and dipped in paprika, smoked paprika, or cayenne pepper.

A very quick, simple and satisfying dinner!

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