Estimated Nutrition (whole recipe, rough)
What these numbers assume — 3 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chicken | 100g cooked | 165 |
| Milk | 1 cup (244ml) whole | 149 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1/3 cup Buttermilk -OR-
- 1/3 cup Milk, plus
- 2 tsp Vinegar
- 3/4 tsp Liquid red-pepper seasoning
- 1 lbs Boneless, skinless, chicken -breasts, cut into ¼" -strips COATING:
- =
Directions
1 ¾ c no-fat saltine cracker crumbs 1 t paprika ½ t salt 2 t grated parmesan
2 stir together buttermilk, garlic and red-pepper seasoning in large bowl.
3 Add chicken; toss until evenly coated.
4 Refrigerate for 30 minutes.
5 Prepare coating; combine cracker crumbs, paprika, salt and 1 t parmesan cheese in pie plate.
6 Line baking sheet with aluminum foil; coat with nonstick spray.
7 Drain chicken; dip in coating, tossing to coat.
8 Arrange on baking sheet.
9 Sprinkle with remaining parmesan.
10 (can be frozen up to 1 month ahead.
11 Freeze chicken on baking sheet, then place in freezer food-storage bag and seal).
12 To serve: bake chicken in preheated 450 degree oven for 8 to 10 minutes or until no longer pink in center.
13 To bake frozen: bake in preheated 450 degree oven for 12 minutes or until no longer pink in center.
14 Per serving: 198 calories, 29 g protein, 2 g fat, 14 g carbohydrate, 555 mg sodium, 69 mg cholesterol