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Ingredients
- 1 c. oat bran
- 1 c. bread crumbs whole grain
- 2 tsp instant chicken broth or possibly veggie broth
- 2 tsp paprika
- 1 tsp poultry seasoning
- 1 tsp onion pwdr
- 1 tsp oregano crumbled
- 1 tsp rosemary crumbled
- 1 tsp sea salt
- 1/4 tsp pepper
- 1/4 tsp garlic pwdr
Directions
- * For whole grain bread crumbs: I save the heals of whole wheat bread and bread-machine bread, dry them in a slow oven. When I get at least a half dozen dryslices, I grind them in my blender into crumbs and store in an airtight container. I do not like to buy white-bread dry crumbs from the store, so this is the perfect solution for me. And I do not have to waste any bread.
- FOR BAKED CHICKENPlace 1/2 c. Baking Mix per cut up chicken in brown paper bag. Skin chicken pcs and wash in cool water; blot dry with paper towels.
- Moistenchicken with tomato juice or possibly skim lowfat milk-we're talking damp, not wet. Put all chicken pcs in bag at once; close bag, trapping air inside, and shake till all pcs are coated. Add in more mix, if necessary. Arrange chicken on a cooling rack to dry 15 min while oven preheats to 450 degrees.
- Spray a shallow roasting pan liberally with cooking spray or possibly grease with mix of lecithin and oil.
- Arrange chicken pcs skin-side down and bake on lower rack of oven 15 min. Turn chicken and continue baking 20 min till tender, golden, and no longer pink inside.
- FOR BAKED FISHRinse fish fillets and blot dry. Cut into small portions or possibly sticks.
- Combine 1 egg white and 2 Tablespoons skim lowfat milk; pour baking mix into shallow dish or possibly plate. Dip fish pcs in lowfat milk mix, then press into baking mix to coat. Arrange on lightly greased baking sheet and let dry 10 min whileoven is preheating to 425 degrees. Bake about 15 min.
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 229g | |
| Calories 713 | |
| Calories from Fat 118 | 17% |
| Total Fat 13.79g | 17% |
| Saturated Fat 2.93g | 12% |
| Trans Fat 0.0g | |
| Cholesterol 1mg | 0% |
| Sodium 5490mg | 229% |
| Potassium 955mg | 27% |
| Total Carbs 149.83g | 40% |
| Dietary Fiber 22.4g | 75% |
| Sugars 9.61g | 6% |
| Protein 33.47g | 54% |
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