20 oz. boneless, skinless chicken breasts (raw weight)
1 cup 1% buttermilk
1/2 cup reduced-fat biscuit/baking mix
1/2 cup cornmeal
1 1⁄2 tsp. paprika (optional)
3/4 tsp. salt
1 tsp. poultry seasoning
1/2 tsp. garlic powder
1/2 tsp. pepper
1/4 tsp. cayenne pepper (you may increase if you like it extra "spicy")
Pound chicken to 1/2 inch thickness. Pour buttermilk into a large resealable plastic bag, add chicken. Seal bag and turn to coat; refrigerate for 8 hours or overnight.
In a shallow bowl, combine the biscuit mix, cornmeal, paprika, salt, poultry seasoning, garlic powder, pepper and cayenne. Remove chicken one piece at a time. Coat chicken with the cornmeal mixture; place in a 9x13 baking dish coated with non-stick cooking spray. Bake uncovered, at 400 degrees for 12 minutes. Turn chicken. Bake 8-12 minutes longer or until juices run clear.
Four servings: 30 grams protein, 300 calories
Modified from Light and Tasty
*Recipe courtesy of the St. Vincent Healthcare Weight Management Clinic Cookbook, available for $10 - call 237-4580.
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