Healthy Bread Recipes

Ingredients:

1 1/2 slice whole-wheat bread
1/4 tsp dried basil
1/4 tsp thyme
1/4 tsp oregano
1/4 tsp tarragon
1/4 tsp paprika
1/4 tsp salt
1 freshly ground pepper
1 lb boneless, skinless chicken
1 or 2 lb bone-in breasts

Instructions:

NOTE: bone-in chicken requires double amount of bread & herbs

In food processor or blender, process bread to make crumbs. Add seasonings,
process to mix.

Rinse chicken under cold running water; shake off water. Transfer crumb
mixture to plastic bag; add chicken a few pieces at a time and shake to
coat.

Place chicken in single layer in microwave-safe dish or on baking sheet.
Bake in 400 F oven 18-20 minutes for boneless, 40 minutes for bone-in or
until no longer pink inside.

OR MICROWAVE uncovered at high power for 5 min boneless, 9 min for bone-in;
let stand 1 minute. Makes 4 servings.

For 1 serving, use about 1/4 cup crumb mixture for one boneless chicken
breast. Freeze remainder of crumb mixture for another time. Bake or
microwave 2 minutes, let stand 1 minute.

Per serving 162 calories 3 g fat, 70 mg cholesterol, 240 mg sodium, 26 g
protein, 6 g carbohydrate 3 protein choices, 1/2 fruit

Fast Food at Home comparison 20 Minute Home-Cooked Chicken Dinner chicken,
rice, peas, tomato, milk- 450 calories, 20 % calories from fat with 2
pieces of chicken 612 calories/13 g fat

KFC Dinner: 1 pc chicken, fries, coleslaw, milk- 777 cal, 47% from fat with
2 pieces of chicken 1053 calories/58 g fat

(10 3/4 oz frozen dinner (smaller) with milk- 778 cal, 43% from fat)

Source: The Lighthearted Cookbook, Anne Lindsay 1988 Heart & Stroke
Foundation of Ontario Shared but not tested by Elizabeth Rodier Sept 93

Servings: 4