Baked Chicken Parmesan
|Vegetable oil spray||1|
|Skinless boneless chicken breast fillets||6 , all visible fat removed|
|Whole wheat bread slices||4|
|Garlic powder||3⁄4 Teaspoon|
|Paprika||1 1⁄2 Teaspoon|
|Parmesan cheese||6 Tablespoon, grated|
|Chopped parsley||1 1⁄2 Tablespoon|
|Low fat buttermilk||1⁄2 Cup (8 tbs)|
|Acceptable margarine||2 Tablespoon, melted|
|Margarine||2 Tablespoon, melted|
Preheat oven to 450° F.
Lightly spray a rectangular baking sheet and a rectangular cake-cooling rack of a slightly smaller size with vegetable oil.
Place rack onto baking sheet.
Rinse chicken, pat dry and set aside.
In a blender or the work bowl of a food processor fitted with a metal blade, process bread into fine crumbs.
Pour crumbs into a shallow bowl.
Add garlic powder, paprika, cheese, parsley and thyme.
Stir, mixing well.
Pour buttermilk into a shallow bowl.
Dip fillets into buttermilk, shake off excess liquid and then dredge in crumbs.
Place fillets on prepared rack.
Drizzle each with a teaspoon melted margarine.
Bake 15 minutes; turn fillets over and bake 10 minutes more, or until done.
Serving size: Complete recipe
Calories 373 Calories from Fat 206
% Daily Value*
Total Fat 23 g36.1%
Saturated Fat 14.8 g74%
Trans Fat 0 g
Cholesterol 61.2 mg20.4%
Sodium 1455.5 mg60.6%
Total Carbohydrates 7 g2.3%
Dietary Fiber 1.1 g4.5%
Sugars 1.8 g
Protein 33 g67%
Vitamin A 45.1% Vitamin C 51%
Calcium 109.9% Iron 12.4%
*Based on a 2000 Calorie diet