Removing the skin, baking instead of frying, and limiting spices to buttermilk and Parmesan cheese instead of traditional paprika and garlic turn this comfort food into a treat for heartburn sufferers. Look for coarse, crunchy panko bread crumbs in the Asian section of your market.
Recipe Ingredient Details:
3/4 cup reduced-fat buttermilk
1 cup panko crumbs
1/3 cup grated Parmigiano-Reggiano cheese
Salt and pepper (to taste)
8 skinless chicken pieces (drumsticks and thighs)
Nonfat cooking spray
Preheat oven to 400º. Line a baking sheet with parchment paper.
Pour buttermilk in a glass pie dish. In a second shallow dish, mix panko crumbs with cheese, salt, and pepper.
Dip each chicken piece into buttermilk, coating thoroughly, then dip into crumb mixture. Arrange coated chicken on lined cookie sheet and spray with nonfat cooking spray. Bake for 40–45 minutes, turning once.
Recipe Additional Notes:
Nutrition Facts Per Serving: Calories: 263 calories, % fat calories: 28, Fat: 8g, Saturated Fat: 3g, Cholesterol: 113mg, Carbohydrate: 12g, Protein: 34g, Fiber: 1g, Sodium: 347mg
Sun, 2012-08-19 22:22