Golden Potato-coated Baked Chicken penguin: Low Calorie / Low Fat / Low Sodium
Prep: 10 min; Bake: 25 min
4 servings
For a fresh-tasting accompaniment to this crispy chicken, sprinkle chopped fresh basil leaves over sliced roma (plum) tomatoes. Then drizzle on reduced-calorie or fat-free Italian dressing.
4 skinless, boneless chicken breast halves (about 1 pound)
1 egg white
2 tablespoons water
1/4 cup mashed potato mix (dry)
1 tablespoon cornstarch
2 teaspoons Italian seasoning
1/4 teaspoon ground red pepper (cayenne)
Butter-flavored cooking spray
Heat oven to 425°. Spray 12-inch pizza pan or jelly roll pan, 15 1/2x10 1/21 inch, with cooking spray. Remove fat from chicken.
Mix egg white and water. Mix potato mix, cornstarch, Italian seasoning and red pepper in a second bowl. Dip chicken into egg white mixture, then coat with potato mixture. Place in pan so pieces don’t touch. Spray chicken lightly with cooking spray.
Bake uncovered about 25 minutes or until juice of chicken is no longer pink when centers of thickest pieces are cut (do not turn chicken while baking).
1 Serving: Calories 160 (Calories from Fat 35); Fat 4g (Saturated 1g); Cholesterol 70mg; Sodium 80mg; Carbohydrate 5g (Dietary Fiber 0g); Protein 26g
% Daily Value: Vitamin A 0%; Vitamin C 0%; Calcium 2%; Iron 6%
Diet Exchanges: 4 very lean meat, 1 vegetable
