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| Oven-fried Parmesan Chicken |
1/4 fat-free milk
3/4 grated Parmesan cheese (use fresh, NOT the canned version)
3/4 Cup dry bread crumbs (italian work best, although plain can be used in a pinch)
2 teas. dried oregano
1 teas. paprika
1/4 teas. ground black pepper
1/4 Cup flour
4-6 chicken thighs, breasts or legs (use what appeals to you, although cooking time might vary) with skin removed
1/4 Cup butter or margarine, melted
Snipped fresh oregano or parsley (optional)
1) Preheat oven to 375 F. Coat a large, shallow baking pan with cooking spray; set aside. In a small bowl combine egg beaters and milk. In a shallow dish or pan, combine parmesan cheese, bread crumbs, oregano, paprika, and pepper. Add flour to another shallow dish.
2) Dip chicken in flour, shaking off excess, then dip into egg/milk misture, and coat with crumb mixture. Arrange chicken in prepared baking pan, making sure chicken is not touching. Drizzle chicken with melted butter.
3) Bake for 45-55 minutes or until chicken is tender, no longer pink (170 F for breast halves; 180 F for thighs and legs). Do not turn chicken during baking. Garnish with fresh oregano or parsley.
Twice-baked potatoes are a wonderful side dish to accompany the chicken. To save time, I bought mine from Sam's Club (in the frozen food section). Served with a salad, this makes a delicious, filling meal.
Serves: 4-6
Cook time: 45-55 minutes
