Below i want to share you some best healthy baked chicken breast recipes taken from best-seller cookbook by Dick Logue. Enjoy an italian flavor and greatly reduce the amount of fat in chicken nuggets.
Italian Baked Chicken Breasts
A variation on oven-baked chicken recipes, this one with an Italian flavor. Great with pasta and a salad for dinner.
12 low sodium saltines, crushed
1 teaspoon (5 g) brown sugar
½ teaspoon (1.4 g) sesame seeds
1 tablespoon (7 g) wheat germ
½ teaspoon (0.5 g) dried oregano
¼ teaspoon (0.5 g) celery seed
¼ teaspoon (0.8 g) garlic powder
1 teaspoon (3 g) onion, minced
½ teaspoon (0.1 g) dried parsley
1 teaspoon (0.7 g) dried Italian seasoning
4 boneless chicken breasts
¼ cup (60 ml) egg substitute
Preheat oven to 350°F (180°C, or gas mark 4). Combine all ingredients except chicken and egg substitute. Dip the chicken in the egg and then in the crumb mixture, turning to cover on all sides. Place in a 9 × 13-inch (23 × 33-cm) baking dish coated with nonstick vegetable oil spray. Spray chicken with vegetable oil spray until crumbs are moistened. Bake for 30 to 40 minutes, or until done.
Yield: 4 servings
Per serving: 164 calories (11% from fat, 52% from protein, 38% from carbohydrate); 20 g protein; 2 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 1 g polyunsaturated fat; 15 g carbohydrate; 1 g fiber; 1 g sugar; 198 mg phosphorus; 30 mg calcium; 2 mg iron; 170 mg sodium; 283 mg potassium; 112 IU vitamin A; 4 mg ATE vitamin E; 1 mg vitamin C; 41 mg cholesterol; 68 g water
Baked Chicken Nuggets
You can greatly reduce the amount of fat in chicken nuggets by baking them instead of frying them. The flavor is just as good, and they are a lot better for you.
½ cup (14 g) crushed corn flakes
2 tablespoons (15 g) nonfat dry milk
1 tablespoon (0.4 g) dried parsley
1 tablespoon (7 g) paprika
1 teaspoon (3 g) onion powder
¼ teaspoon (0.8 g) garlic powder
½ teaspoon (0.4 g) poultry seasoning
1 pound (455 g) boneless chicken breasts, cut in strips
¼ cup (60 ml) egg substitute
Preheat oven to 350°F (180°C, or gas mark 4). Mix together crushed corn flakes and next 6 ingredients (through poultry seasoning) in a resealable plastic bag. Dip chicken pieces in egg substitute, then place in bag. Shake to coat evenly. Place on baking sheet coated with nonstick vegetable oil spray. Bake for 20 minutes, or until chicken is done and coating is crispy.
Yield: 4 servings
Per serving: 167 calories (12% from fat, 73% from protein, 14% from carbohydrate); 29 g protein; 2 g total fat; 1 g saturated fat; 1 g monounsaturated fat; 1 g polyunsaturated fat; 6 g carbohydrate; 1 g fiber; 2 g sugar; 274 mg phosphorus; 61 mg calcium; 2 mg iron; 116 mg sodium; 442 mg potassium; 1088 IU vitamin A; 22 mg ATE vitamin E; 3 mg vitamin C; 66 mg cholesterol; 98 g water
These healthy baked chicken breast recipes taken from :
500 Low-Cholesterol Recipes - Dick Logue
