Boneless, skinless chicken breast baked in the microwave with a crispy corn flake topping.
Prep Time: :15
Cook Time: :6
Ingredients:
- 1 Boneless, skinless chicken breast split
- 1/4 cup low fat (1% ) milk
- 1/4 cup cornflakes crumbs
- 1/4 tsp. chopped fresh rosemary or coriander
- 1 pinch pepper
Preparation:
Rinse and dry chicken pieces thoroughly. Dip in milk. Mix cornflake crumbs with rosemary or coriander and pepper. Roll the chicken in the seasoned crumbs. Place on microwave safe roasting rack. Cover with paper towel. Microwave 4-6 minutes on high or until done.
Exchanges per serving: 2 lean meat
Nutrition information: Per serving:
- Calories 106
- Calories from fat 18
- Total fat 2 g
- Saturated fat 0 g
- Cholesterol 60 mg
- Sodium 119 mg
- Total carbohydrate 4 g
- Dietary Fiber 0g
- Sugars 0 g
- Protein 18 g
Number of servings: 2
Recipe reprinted with permission from the American Diabetes Association, Western NY Office, 315 Alberta Drive, Suite 102, Amherst, NY 14226
