Recipes
Oven-Baked Crispy Chicken
Ingredients:
Makes 4 Servings
Tip:
♦ Removing the skin from chicken cuts the fat by more than half.
• Preheat oven to 350◦ F (180◦ C)
• Baking sheet, sprayed with vegetable spray
4 chicken leg quarters (about 1 lb/500 g)
½ cup corn flakes cereal crumbs 125 mL
2 tbsp freshly grated Parmesan cheese 25 ml
2 tsp garlic powder 10 mL
2 tsp chili powder 10 mL
½ tsp freshly ground black pepper 2 mL
¼ cup 1% milk 50 mL
Instructions:
1. Rinse chicken and remove all skin and visible fat. Pat dry. Cut apart at the joint into things and drumsticks.
2. In a large plastic bag, combine corn flakes crumbs, Parmesan, garlic powder, chili powder and pepper.
3. Pour milk into a shallow dish.
4. Dip chicken pieces in milk, then add them, one at a time, to the plastic bag. Shake to coat with crumbs. Place on prepared baking sheet and sprinkle with any remaining crumbs. Discard any excess milk.
5. Bake in preheated oven for 45 to 50 minutes, or until juices run clear when chicken is pierced with fork.
Notes:
Dietitian’s Message: The carbohydrate count in this recipe is minimal compared to the appetite satisfaction. Team with potatoes and vegetables.
Nutritional Analysis per Serving: Calories 232, carbohydrate 13g, fiber 1g, protein 29g, total fat 6g, saturated fat 2g, sodium 294 mg, cholesterol 107 mg.
Canada’s Choice per Serving: 1 Carbohydrate, 4 Meat & Alternatives
Recipe reprinted with permission from Canada’s Best Cookbook for Kids with Diabetes, Colleen Bartley, Robert Rose Inc., 2005, http://www.robertrose.ca