Oven-Fried Chicken Breasts - 28g Carbs, 2g Fiber
[Be sure to check the carbs on the Melba toast, pick the one
with the best choice such as whole grain. Take care, Gloria]
From: www.cooksillustrated.com
Although we like to use bone-in chicken for this recipe, you can
substitute 4 boneless, skinless chicken breasts, and reduce the
cooking time to 25 minutes. This recipe was printed in our cookbook
The Best Light Recipe.
Serves: 4
1 box plain Melba toast (about 5 oz), broken into 1-inch pieces
2 Tbsp vegetable oil
3 large egg whites
1 Tbsp Dijon mustard
2 tsp minced fresh thyme leaves
1/4 tsp garlic powder
1/8 tsp cayenne pepper
4 split bone-in chicken breasts (about 10oz each), trimmed and skin removed
Vegetable cooking spray
1. Adjust an oven rack to the upper-middle position and heat the oven to
450 degrees. Cover a baking sheet with foil and place a wire rack on top.
Process the Melba toast into coarse crumbs in a food processor, about
twelve 1-second pulses. Spread the crumbs in a shallow dish and toss
with the oil.
2. In a separate shallow dish, whisk the egg whites, mustard, thyme,
garlic powder, and cayenne together.
3. Pat the chicken dry with paper towels, then season with salt and
pepper. Working with one piece of chicken at time, dip it into the
egg white mixture, then coat with the Melba crumbs. Press on the Melba
crumbs to make sure they adhere to the chicken. Lay the chicken on
the wire rack and spray the tops with vegetable oil spray.
4. Bake until the coating is golden, the chicken is no longer pink in
the center, and the thickest part registers 160 degrees on an instant
read thermometer, about 40 minutes. Serve immediately.
Serves: 4
Nutrition Per Serving:
460 Calories, 11g Fat, 1g Sat Fat, 130mg Cholesterol, 59g Protein,
28g Carbs, 2g Fiber, 720mg Sodium
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