This old favorite delivers juicy-on-the-inside, crunchy on the outside taste without deep-frying.
- 1 egg
- 1/3 cup fat-free buttermilk
- 1 teaspoon salt dissolved in 1 cup warm water
- Four 4-ounce boneless, skinless chicken breasts
- 11/2 cups plain dry bread crumbs
- 1 teaspoon poultry seasoning
- 1 teaspoon freshly ground black pepper
- 1/2 teaspoon seasoning salt, such as Lawry's
- 1/8 teaspoon ground red pepper
Put chicken in bowl of salt water and add cold water to cover. Cover and refrigerate for 4 hours to seal in moisture and prevent drying. Preheat oven to 450°F. Line a baking sheet with foil and coat with fat-free cooking spray. Drain and pat dry chicken. In large bowl, whisk egg and buttermilk.
Mix bread crumbs and seasonings a plastic bag. Dip chicken breast in buttermilk mixture, then place in bag with crumb mixture and shake to coat. Transfer to a rack. Put baking sheet in oven until smoking hot, about 2 minutes.
Coat both sides of chicken with fat-free cooking spray and place on the hot baking sheet. Bake until an instant-read thermometer reads 160 degrees and the juices run clear. Four servings.
Per serving: Calories - 126 (0% from fat); Fat - 0g; Protein - 1 g; Carbohydrates - 28 g; Fiber - 1 g; Cholesterol - 0 mg; Iron - 0 mg; Sodium - 10 mg; Calcium - 14 mg. Recipe reprinted from Patti LaBelle's Lite Cuisine. (c) Patti LaBelle and Laura Randolph Lancaster, 2003.
