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MAIN DISHES-
POULTRY:
Oven Fried Chicken with Andouille Sausage
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Oven-
Fried Chicken with Andouille
Sausage |
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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 until 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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WW
POINTS: 7
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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 |
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GMA's Cut the Calories Cookbook |
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