After a little over two months of eating "very carefully", we are able to venture beyond the very strict food choices. We're not exactly throwing caution to the wind but, the variety is most welcome!
There is nothing new about oven-fried chicken breasts, but I've tried to cut the fat and calories even more while retaining the flavor and crunch.
The preparation method for the chicken is the same as for pan frying ~
Either pound the boneless, skinless chicken breast to about 1/4-inch thickness, or slice horizontally to achieve the same results.
(Click HERE for a printable copy of the recipe from my recipe blog.)
Crispy Oven-Fried Chicken ~ Very Low Fat
Preheat oven to 350* (F)
For easy clean-up line a shallow rimmed baking sheet with parchment paper or foil and spray with cooking spray. Set aside.
Next prepare the chicken~
The most efficient way of doing this is to line up three shallow plates, or pie plates~
The first with flour (I use whole wheat), about 1/2 cup for two breasts
Salt and pepper both sides of each breast.
My neighbors sent over some just-picked vegetables from their garden ~ when the veggies are THAT fresh I like to serve them simply steamed sprinkled with sea salt and a drizzle of good olive oil & a squeeze of lemon.
A very quick, simple and satisfying summer dinner!