This recipe is safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is NOT a low sodium recipe.
GERD / Acid Reflux
No specific GERD triggers.
This recipe is NOT safe for those who are sensitive to gluten.
"It's finger lickin' good."
-Col. Harland Sanders, Founder, Kentucky Fried Chicken
Melba toast is amazing as breading! Fried chicken doesn't have to be fried to taste like fried chicken.
Servings: 4 | Serving size: 1 chicken piece
Cooking Time: 30 Minutes
This recipe can be multiplied by 2, 3, 4.
Leftovers keep well for 2 days. Allow to cool before refrigerating.
Serve with Potato Vinaigrette Salad or Roasted Garlic Mashed Potatoes or Roasted Corn on the Cob or Red Potato Salad or Healthy French Fries or Roasted Garlic Mashed Potatoes - Low Sodium Version
Serve with Waldorf Salad or Parmesan Squash. or Green Beans with Red Onion or Cole Slaw or Candied Carrots or Healthy Caesar Salad or Zucchini Salad
|1 large||egg white|
|1 Tbsp||Dijon mustard|
|1||box (5 ounces) plain melba toast|
|1 tsp||dried thyme|
|1 tsp||dried rosemary|
|1/2 tsp||dried oregano|
|1/4 tsp||garlic powder|
|1/2 tsp||ground black pepper|
|1/4 tsp||cayenne pepper|
|4 4 ounce||boneless, skinless chicken breasts|
Place the egg, egg white and Dijon mustard in a small bowl. Whisk until smooth.
In a food processor fitted with a steel blade, place the melba toast, thyme, rosemary, oregano, garlic powder, salt, black pepper and cayenne pepper. Process until small breadcrumbs. Leave some pieces about the size of currants.
Preheat oven to 400°F.
Dredge a chicken breast in the egg mixture, coating thoroughly. Dredge in the breadcrumbs, patting and turning frequently until well coated.
Place the chicken on a cookie sheet or baking rack and then place in oven. Bake for 3 minutes and then lightly spray the top of each chicken breast with the oil. Bake 5 minutes more and then turn. Spray lightly with the oil again and bake for about 6 more minutes.
This recipe works well with any piece of chicken (with or without the bone). Use skinless legs, thighs or breasts.
Serving size: 1 chicken breast
Amount Per Serving
|Calories 293||Calories from Fat 36|
|% Daily Value|
|Total Fat 4g||6%|
|Saturated Fat 1g||5%|
|Monounsaturated Fat 1g|
|Trans Fat 0g|
|Total Carbohydrates 28g||9%|
|Dietary Fiber 3g||11%|
|Vitamin A 3%||Vitamin C 3%|
|Calcium 7%||Iron 16%|
|Vitamin K 6 mcg||Potassium 412 mg|
|Magnesium 59 mg|