Pesto "Fried" Chicken - 4g Carbs, 0g Fiber, 0g Sugar
From: The American Heart Association Quick & Easy Cookbook,
2001 by the American Heart Association
The aromatic pesto keeps the chicken moist during baking and help
the crumbs stick, too.
Serves: 6
Serving Size: 1 to 2 pieces chicken per serving
2 to 2 1/2 lb chicken pieces (breasts, thighs and drumsticks), skinned,
all visible fat removed
3 Tbsp purchased pesto or homemade pesto
1/4 cup cornflake crumbs
Fresh lemon or lime wedges (optional)
Cooking Instructions
Preheat oven to 375 degrees F.
Place breasts and thighs bone side down in a shallow baking pan. Add
drumsticks and brush top of chicken with pesto and sprinkle with cornflake crumbs.
Bake, uncovered, 45 to 55 minutes, or until chicken is tender and no
longer pink in center. Serve with lemon or lime wedges if desired.
Cook's Tip
Skinning chicken, especially drumsticks and wings, can be tricky since
they are so slippery. An easy way around this problem is to grasp the
skin with a dry paper towel as you pull it away from the meat.
Serves: 6
Serving Size: 1 to 2 pieces chicken per serving
Nutrition per Serving:
171 Calories, 6g Total Fat, 1.5g Saturated Fat, 0g Trans Fat,
1g Polyunsaturated Fat, 3g Monounsaturated Fat, 74mg Cholesterol,
163mg Sodium, 4g Carbs, 0g Fiber, 0g Sugar, 24g Protein
Dietary Exchanges: 3 lean meat
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