Low Fat Oven Baked Fried Chicken
|Skinless boneless chicken breast halves||24 Ounce (6 In Number, 4 Ounce Each)|
|Fat free wheat crackers||14 (Snack well's)|
|Melba toast slices||6|
|Flour||1⁄2 Cup (8 tbs)|
|Liquid butter buds/Fat free chicken broth||1⁄2 Cup (8 tbs)|
Use a rolling pin and crush the crackers and melba toast on a piece of waxed paper.
Place the flour on a small plate.
Pour the Egg Beaters on another small plate.
Pour the liquid Butter Buds, or chicken broth, into a large non-stick frying pan.
Turn stove on low to medium.
Coat the chicken breasts with flour.
Next dip them in Egg Beaters.
Next roll them in the cracker crumbs to coat well.
Place them in the frying pan and cook until golden.
Cook on both sides.
Remove from frying pan and place on a cookie sheet that has been sprayed with a non-fat cooking spray.
Turn oven to 350°F.and bake about 15-20 minutes or until crisp.
For a variation, you might add 1 Tbs.fat-free Parmesan cheese to the cracker mixture.
You can also pour Bar-B-Q sauce over the top and grated non-fat cheese if you want to make them a little fancier.
My kids really go for these! They have no idea how much better they are for them than the traditional fried chicken.
One normal fried chicken breast contains 48 fat grams.