Crispy Herbed Chicken
1 1/4 cup soft whole wheat breadcrumbs
1 1/2 tablespoons minced fresh parsley
1 1/2 teaspoons grated lemon rind
1 tablespoon chopped fresh basil
1/2 teaspoon salt
12 teaspoon pepper
3 tablespoons nonfat buttermilk
3/4 teaspoon lemon juice
6 skinned chicken breast halves
Optional: Lemon slices, Fresh parsley sprigs
Combine first 6 ingredients in a large heavy-duty, ziptop plastic bag; seal bag and shake well.
Combine buttermilk and lemon juice; brush both sides of chicken with buttermilk mixture. Place chicken in bag, seal bag, and shake until chicken is well coated.
Place chicken on a rack in a roasting pan coated with cooking spray. Sprinkle any remaining breadcrumb mixture over chicken.
Bake, uncovered, at 400 degrees for 40 to 45 minutes or until chicken is tender. If desired, garnish with lemon slices and parsley sprigs.
Yield: 6 servings
Nutritional Content per serving:
Calories: 167 Fat: 2.0g Carbohydrates: 6.5g Protein: 29.5g Sodium: 345mg