thought I'd share this recipe here. .
Ultimate Unfried Chicken
Ingredients:
•6 chicken breasts, trimmed to 4 ounces each
•1 cup buttermilk
•1 tbsp. Tabasco
•1 ½ cups whole-wheat breadcrumbs
•2 tbsp. parmesan cheese, grated
•1 ½ tsp. onion powder
•1 ½ tsp. garlic powder
•2 tsp. black pepper
•2 tsp crushed chili flakes
•2 tsp. smoked paprika
•½ teaspoon salt pan spray oil
•3 lb. butternut squash, peeled, cut, 1” cubes
•1 ½ tablespoons olive oil
•¼ teaspoon sea salt
•3 lb. brussel sprouts, stem ends removed, halved
•1 ½ tbsp. olive oil
•¼ tsp. sea salt
•1 tbsp. chives or parsley, chopped (or parsley)
•¼ cup dried cranberries
•¼ cup Dijon vinaigrette
Instructions:
1.Mix together buttermilk, Tabasco, and chicken breasts. Cover and refrigerate overnight.
2.In a bowl, combine breadcrumbs, parmesan, onion powder, garlic powder, black pepper, crushed chili flakes, smoked paprika, and salt; whisk to blend well.
3.One at a time, remove chicken breasts from marinade and lay flat in spiced breadcrumb mix. Scoop spices over chicken to completely submerge it in breadcrumb mix. Press down on chicken breast firmly with palm of hand, to ensure optimal adhesion. Lift chicken out of spices and gently shake off excess breading. Lay flat on baking sheet.
4.Coat each side of breaded chicken with even layer of pan spray oil. Set aside in refrigerator.
5.Place pan of chicken breasts in oven for 10 to 12 minutes, or until cooked through.
Fit Factor: This recipe was designed with the fit person in mind, all the way down to the whole-wheat bread crumbs, and the spice adds flavor without fat. And that's not all: baked chicken breast obviously serves up a solid dose of lean protein, while nutrient-packed sides—
like Vitamin A-rich butternut squash—round out your ultimate healthy meal
6.Toss diced squash with oil and salt. Spread onto baking sheet in single layer.
7.Toss Brussels sprouts in oil and salt. Spread onto baking sheet in single layer.
8.Place the pan of Brussels sprouts and pan of squash in pre-heated oven at 400˚ for 10 to 15 minutes, or until lightly brown at edges and cooked through. Cover with aluminum foil to keep warm; set aside.
9.Uncover roasted Brussels sprouts and squash and toss together in a large mixing bowl with the fresh chopped herbs, dried cranberries and Dijon vinaigrette. Serve immediately with baked unfried chicken.
Serves: 6
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