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Sunday, January 13, 2008

To complete the meal...


1 boneless, skinless chx breast half (5 oz)
2 t unbleached or all purpose flour
2 t sugar
1/2 t salt
1/4 t paprika
1/8 t cayenne
1 egg white
3 T dry bread crumbs
1/8 t black pepper
1/8 t garlic powder
1/8 t onion powder
olive oil spray
1 1/2 t fat - free milk

place chx on a cutting board. cover with a sheet of waxed paper with the smooth side of a meat mallet, point to an even 1/4 " thickness. cut diagonally into 6 equal strips (4"x3/4").

in a small re-sealable plastic bag, combine the flour, sugar, salt, paprika, black pepper, garlic powder, onion powder, and cayenne. shake to mix well. add the chx. shake to completely coat the chx with the flour mixture. place in the fridge for at least 10 min.

preheat the oven to 450. lightly mist a small nonstick baking sheet with oil spray. set aside.

in a small shallow bowl, combine the egg white and milk. beat with a fork until smooth. place the bread crumbs on a small sheet of waxed paper set next to the egg white mixture.

one at a time, dip the chx strips into the egg white mixture, being sure to coat completely. allow any excess egg white to drip off. dip into the bread crumbs to coat completely. place, not touching, on the reserved baking sheet.

lightly mist bohth side with oil spray.

bake 4-6 min per side, or until the breading is crisp and the chx is no longer pink inside.

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