Servings: Makes 4 servings
- 1 teaspoon salt
- 1 cup warm water
- 4 (4-ounce) boneless skinless chicken breasts
- 1 egg
- 1/2 cup fat-free buttermilk
- 1 1/2 cups plain dry breadcrumbs
- 1 teaspoon poultry seasoning
- 1 teaspoon freshly ground black pepper
- 1/2 teaspoon salt
- 1/4 teaspoon seasoning salt , such as Lawry's
- 1/8 teaspoon ground red pepper
In a large bowl, dissolve the salt in the water. Add the chicken and enough cold water to cover the chicken. Cover and refrigerate for at least 3 hours, or up to 6 hours.
Preheat the oven to 450°F. Line a baking sheet with aluminum foil and coat the foil with fat-free cooking spray. Drain the chicken and pat dry.
In a large bowl, whisk together the egg and buttermilk
In a large resealable plastic bag, mix together the bread crumbs, poultry seasoning, black pepper, salt, seasoning salt and red pepper.
Dip the chicken, one breast at a time, in the buttermilk mixture, then place in the bag with the bread crumb mixture. Shake well to coat, then transfer to a rack. Repeat with remaining chicken breasts.
Put the baking sheet in the oven until smoking hot, about 2 minutes.
Coat both sides of the chicken with fat-free cooking spray and place on the hot baking sheet. Bake until an instant-read thermometer registers 160°F in a breast and the juices run clear, about 30 to 35 minutes.
Turn on the broiler and broil 4 inches from the heat to brown the top, about 5 minutes.
From the book Patti LaBelle's Lite Cuisine
310 calories, 5 grams fat, 1.5 grams saturated fat, 115 mg of cholesterol, 850 mg sodium, 31 grams carbohydrate, 1 gram fiber, 34 grams protein
Diet exchanges: 3 very lean meats, 2 starches or 2 carbohydrate choices