Back in January, my friend Jen of The Whole Bag of Chips revitalized her blog and began focusing on low fat and nonfat recipes to accommodate some food sensitivities in her home. I have enjoyed many of Jen’s recipes. She has found that it’s actually quite easy to lower the fat in many dishes, even baked goods! I hope you’ll check out her blog for some inspiration to “defattify” some of your favorite food.
By far, my favorite recipe that Jen has posted is Oven Fried Chicken. It’s a South Beach Diet recipe that I love so much, I renamed it Aunt Jen’s Skinny Fried Chicken.
Aunt Jen’s Skinny Fried Chicken
1 cup whole wheat bread crumbs
1/4 cup (one ounce) grated Parmesan cheese
1/4 cup finely chopped almonds
2 tablespoons chopped parsley
1 clove garlic, crushed
1 teaspoon salt
1/4 teaspoon dried thyme
Pinch of ground black pepper
1/4 cup extra virgin olive oil
2 pounds boneless, skinless chicken breasts, pounded to 1/2″ (I used chicken tenderloins.)
Sprig Italian parsley, for garnish
1. Preheat oven to 400 degrees.
2. In medium bowl, combine the bread crumbs, cheese, almonds, parsley, garlic, salt, thyme, and pepper. Mix thoroughly.
3. Place the oil in a shallow dish. Dip the chicken first in the oil then dredge in the crumb mixture.
4. Place the chicken in a shallow baking pan.
Bake for 25 minutes or until a thermometer inserted in the center of a piece registers 170 degrees F and the juices run clear. (Do not turn the chicken during cooking.) Garnish with parsley. NOTE: We decided to turn our chicken half way through cooking so it would be evenly brown on both sides.
I shared my photo with Jen the other night and she was very proud of the fact that I actually served a half a plate of vegetables with my chicken. She was a little shocked that the different foods were touching. I’ve made a mental note of that so that when Jen and her family come visit for 6 weeks this summer, I will make sure no one’s food touches ever. (That’s a little inside joke between Jen and me.)
Feel free to cut the chicken into nugget sized pieces for little kids for some really yummy homemade chicken nuggets.