Recipe - Herb-Breaded Chicken

1 One half sl Wholewheat bread
One fourth teaspoon Dried basil
One fourth teaspoon Thyme
One fourth teaspoon Oregano
One fourth teaspoon Tarragon
One fourth teaspoon Paprika
One fourth teaspoon Salt
Freshly ground pepper
1 pound Boneless, skinless chicken
OR 2 pound bonein breasts

NOTE: bonein chicken requires double amount of bread & herbs

In food processor or blender, process bread to make crumbs. Add seasonings,
process to mix.

Rinse chicken under cold running water; shake off water. Transfer crumb
mixture to plastic bag; add chicken a few pieces at a time and shake to
coat.

Place chicken in single layer in microwavesafe dish or on baking sheet.
Bake in 400 F oven 1820 minutes for boneless, 40 minutes for bonein or
until no longer pink inside.

OR MICROWAVE uncovered at high power for 5 min boneless, 9 min for bonein;
let stand 1 minute. Makes 4 servings.

For 1 serving, use about One fourth cup crumb mixture for one boneless chicken
breast. Freeze remainder of crumb mixture for another time. Bake or
microwave 2 minutes, let stand 1 minute.

Per serving 162 calories 3 g fat, 70 mg cholesterol, 240 mg sodium, 26 g
protein, 6 g carbohydrate 3 protein choices, One half fruit

Fast Food at Home comparison 20 Minute HomeCooked Chicken Dinner chicken,
rice, peas, tomato, milk 450 calories, 20 % calories from fat with 2
pieces of chicken 612 calories/13 g fat

KFC Dinner: 1 pc chicken, fries, coleslaw, milk 777 cal, 47% from fat with
2 pieces of chicken 1053 calories/58 g fat

(10 Three fourths ounce frozen dinner (smaller) with milk 778 cal, 43% from fat)

Source: The Lighthearted Cookbook, Anne Lindsay 1988 Heart & Stroke
Foundation of Ontario Shared but not tested by Elizabeth Rodier Sept 93

From Gemini's MASSIVE MealMaster collection at www.synapse.com/~gemini