Tuesday, September 29, 2009

Chicken, too!

Okay, I promised I'd post my recipe for guilt-free, unfried chicken, so here it is:

4 boneless, skinless chicken breasts

½ c. Italian-style bread crumbs

¼ c. grated Parmesan cheese

Garlic salt to taste

Pepper to taste

¼ c. skim milk

Preheat your oven to 350 degrees. For a baking surface, I use a foil-covered cookie sheet. That makes clean up easy. You can also use a baking dish. To prep the chicken, you'll need two shallow bowls. Put the skim milk in one bowl. In the other, mix the bread crumbs, cheese, garlic salt and pepper. Dredge a chicken breast first in the milk and then in the dry mixture. Make sure the breast is thoroughly coated with the crumb mixture and then transfer it to the cookie sheet/baking dish. Repeat for each remaining breast. Bake for about 25 minutes or until chicken is cooked through, but not dried out.

You can serve this with a little rice or potato (baked or mashed). Rather than using butter, I make gravy from reduced sodium chicken broth, most brands of which are also 99% fat free. Just heat the broth in a sauce pan until it bubbles. Stir in 1-2 tbsp. cornstarch dissolved in water. Stir constantly until broth thickens and turns glossy, which will happen pretty quickly. I like this gravy because the broth has next to no calories or fat. The cornstarch has some carbs, but it's still pretty cheap in dietary cost.

Add a fresh green vegetable and you've got a nifty Sunday dinner. Fortunately for your heart, this is not your mother's fried chicken!


  1. Keep going Marsha! I, like many other readers, check back almost daily but I just haven't time cooked much lately. I'm being a passive reader. I'll have more to say one of these days but I'm waiting for you ....

  2. Thank you for waiting! Been having some trouble with my wrists and hands, so typing has been hard and I've been loafing a little (LOL).