Estimated Nutrition (whole recipe, rough)
What these numbers assume — 6 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Chicken | 100g cooked | 165 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Basil | 5 leaves fresh (2.5g) | 1 |
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
- =
- coating mix
- 2 cup dry bread crumbs
- 1/3 cup grated parmesan cheese
- 1 tsp oregano
- 1 tsp basil
- 1/2 tsp garlic powder
- chicken
- 4 pieces of chicken 2 lb total
- =
Directions
Combine the coating mix ingredients and mix well. Measure out ¾ cup into a plastic bag. Place chicken pieces into bag and shake to coat. Place chicken pieces in a baking dish with heaviest sections towards the outside of the dish. Cover with waxed paper. Microwave at medium 70% for 18-20 min or until juices run clear. Allow 5 minutes aftercooking time. Note: coating mix keeps well in refrigerator. In microwave cooking, natural cheeses (swiss, cheddar, parmesan, romano) melt, brown and crisp. Variations: mexican - substitute chili powder or oregano, add 1/8 ts cayenne. Cheddar - substitute cheddar cheese for parmesan 4 servings, each 1 chicken piece 3 protein choices, ½ starch choice 8 g carbohydrates, 25 g protein, 10 g fat, 289 calories