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Diet, Diabetic and Weight Watcher Recipes for those
on Weight Loss Programs including Atkins
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Southwestern Oven Fried Chicken
Yield: 8 servings (serving size: 1 breast half).
1 tbsp garlic powder
1 tbsp onion powder
1 tbsp paprika
1 tbsp chili powder
1 tsp ground cumin
1/2 tsp salt
1/2 tsp pepper
8 chicken breast halves; skinned (6 oz. each)
1 1/2 cups low-fat buttermilk
1/2 cup dry bread crumbs
1/2 cup yellow cornmeal
vegetable cooking spray
Combine first 7 ingredients in a small bowl; stir well. Rub
chicken with 3 tablespoons spice mixture. Set remaining spice
mixture aside.
Place chicken in a 13 x 9-inch baking dish; let stand 10
minutes. Pour buttermilk over chicken, turning to coat. Cover
and marinate in refrigerator 2 hours, turning chicken
occasionally. Remove chicken from dish; discard buttermilk
Preheat oven to 400 degrees.
Combine remaining spice mixture, bread crumbs an cornmeal in a
shallow dish; stir well. Dredge chicken in bread crumb mixture,
and place on a baking sheet coated with cooking spray. Bake at
400 degrees for 20 minutes. Lightly coat chicken with cooking
spray, and bake an additional 20 minutes or until chicken is
done (do not turn.
Nutritional information per serving: 250 CALORIES (18% of
calories from fat); 34.4g PROTEIN; 5g FAT (sat 1.4g, mono 1.6g,
poly 1.3g); 15g CARB; 1.4g FIBER; 87mg CHOL; 299mg SODIUM; 2.4mg
IRON; 61mg
CALCIUM
Weight Watcher Points - 6 Points
Source: Cooking Light magazine, April 1996
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