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An award- winning
recipe...
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CHICKEN: |
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2 ounces |
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andouille
sausage, finely chopped |
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1 cup |
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crisp rice
cereal (not flakes) |
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¼ cup |
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freshly
grated Parmesan cheese |
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2 tsp |
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sweet
paprika |
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½ tsp |
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ground cumin |
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¼ tsp |
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salt |
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1/8 tsp |
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freshly
ground black pepper |
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3 large |
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cloves
garlic, finely minced |
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1 large |
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egg |
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Four
5-ounce |
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boneless,
skinless chicken breast halves
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SAUCE: |
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½ cup |
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nonfat plain
yogurt |
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1 Tbs |
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minced fresh
parsley |
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2 tsp |
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fresh lemon
juice |
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½ tsp |
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ground cumin |
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1/8 tsp |
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salt |
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1 |
Preheat oven to
350°F. Coat baking sheet with nonstick cooking spray and
set aside. |
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2 |
To prepare chicken:
Cook sausage in medium-sized skillet over moderate heat
until lightly browned and almost all fat cooks out-
about 3 minutes. With slotted spoon, lift sausage to
paper toweling to drain. Discard skillet drippings. |
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3 |
Place cereal in
plastic bag and roughly crush with rolling pin. Transfer
cereal to large bowl and mix in cheese, paprika, cumin,
salt and pepper. Add drained sausage and garlic and toss
well to mix. |
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4 |
Beat egg until
frothy in medium-size bowl. Dip each piece of chicken
into egg, then into cereal mixture, pressing to coat. |
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5 |
Arrange chicken
pieces, not touching, on prepared baking sheet and bake
uncovered utnil well done in center- about 30 minutes. |
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6 |
To prepare sauce:
Whisk together all ingredients in a small bowl. |
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7 |
As soon as chicken
tests done, serve. Pass sauce separately. |
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Servings: 4 |
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Nutrition Facts |
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Amount Per Serving |
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Calories |
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296.97 |
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Calories From Fat (29%) |
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85.77 |
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% Daily Value |
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Total Fat
9.37g |
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14% |
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Saturated Fat 3.55g |
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18% |
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Cholesterol
152.66mg |
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51% |
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Sodium
600.83mg |
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25% |
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Potassium
552.94mg |
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16% |
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Carbohydrates
10.00g |
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3% |
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Dietary Fiber 0.58g |
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2% |
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Sugar 1.10g |
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Sugar Alcohols 0.00g |
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Net Carbohydrates
9.42g |
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Protein
41.35g |
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83% |
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Cooking Tips |
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*If you are able to find low
fat andouille sausage, you can up the amount to 4 ounces. |
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Recipe Source |
| GMA's
Cut the Calories Cookbook |
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