Monday, December 22, 2014

Buttermilk Oven-Fried Chicken with Coleslaw

Makes 4 servings (serving size :1 chicken breast halve- 3/4 cup coleslaw)

4                cups packaged cabbage-and-carrot coleslaw
3                tablespoons fat-free mayonnaise
1-1/2         teaspoons sugar
1/2            teaspoon celery seeds
1-1/2         teaspoons cider vinegar
1/8            teaspoon salt

1             cup low-fat buttermilk
4            (8-ounce) bone-in chicken breast halves, skinned
1/3         cup all-purpose flour
1/3         cup cracker meal
1/2         teaspoon salt
1/2         teaspoon freshly ground black pepper
2            tablespoons butter

1.       To prepare coleslaw, combine first 6 ingredients; toss to coat. Cover and chill.
2.       Preheat oven to 425°.
3.       To prepare chicken, combine buttermilk and chicken in a shallow dish, turning to coat.
4.       Combine flour and cracker meal in a shallow dish. Transfer chicken from buttermilk to a work surface. Sprinkle chicken evenly with 1/2 teaspoon salt and pepper. Working with one chicken breast half at a time, dredge chicken in flour mixture, shaking off excess; set aside. Repeat procedure with remaining chicken and flour mixture.
5.       Melt butter in a large ovenproof nonstick skillet over medium-high heat. Add chicken to pan, meat side down; cook 4 minutes or until golden brown. Turn chicken over, and bake at 425° for 32 minutes or until a thermometer registers 165°.

Cracker meal gives the coating more crunch; look for it on the baking aisle of your supermarket. If you can't find cracker meal, make your own by pulsing 10 saltine crackers in a food processor until they're finely ground. Or place them in a zip-top plastic bag and crush them with a rolling pin.

Heart Healthy

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