Port Huron Hospital – a leader in healing, your partner in health.

Oven Baked Easy Fried Chicken

Texture: Regular

Ingredients

1/2 cup instant oats
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon ground celery seed
1 teaspoon paprika
1 teaspoon dried basil
½ teaspoon salt
½ teaspoon black pepper
1 tablespoon finely chopped fresh parsley
1 ½ tablespoons Dijon mustard
½ teaspoon lemon juice
4 (4 – ounce) boneless, skinless chicken breast halves

Directions

Preheat the oven to 375’ F.  Coat a baking sheet with cooking spray.
In a shallow dish, combine the oats, garlic powder, onion powder, celery seed, paprika, basil, salt, pepper, and parsley and stir to mix.
In a small bowl, combine the mustard and lemon juice.  With a pastry brush, coat the chicken with the mustard mixture on both sides.  Gently press the chicken into the oat mixture to coat both sides.  Place the coated chicken on the prepared baking sheet and bake for 20 minutes, until the chicken is golden borwn.

Yield:  

Makes 4 (~ 3-ounce) servings.  Source:  Recipes for Life After Weight-Loss Surgery.  Margaret M. Furtado, M.S., R.D., L.D.N., Lynette Schultz, L.R.C.P., R.T., Chef Joseph Ewing, B.S., 2012 Fair Winds Press

Nutritional Analysis

Each:  168 Calories, 28 grams Protein, 7 grams Carbohydrate, 3 grams Fat, 272 mg Sodium, 0.46 grams Sugars.