Baked Chicken Breasts
This dish can quickly become a family favorite. Baked chicken chills nicely and can be prepared the day before for picnics and outdoor parties. Serve it hot with a barley or brown rice casserole that can bake at the same time, or baked whole winter squash or potatoes. Saut»ed greens or steamed carrots and broccoli would be perfect colors to add to this dinner.
Makes 6 servings
- 12 skinless chicken breast halves, bone-in
- 3 cups toasted coarse bread crumbs
- 3 tablespoons sesame seeds
- 2 tablespoons mixed dried tarragon, marjoram, and thyme, crumbled
- 1 tablespoon curry powder
- 1/2 teaspoon kosher salt
- 1/2 teaspoon freshly ground pepper
- Nonfat milk for dipping
Preheat the oven to 425 degrees F. Cut any visible fat from the chicken breasts. Mix the bread crumbs, sesame seeds, herbs, curry powder, salt, and pepper in a bowl. Dip each chicken piece in the milk and roll in the bread crumb mixture to coat evenly.
On a nonstick or lightly oiled baking sheet, place the chicken pieces so they are just touching but not overlapping. If there isn't enough chicken to fill the pan, cover the bare part with aluminum foil to prevent burning.
Lower the oven heat to 375 degrees F. Bake, uncovered, for 40 minutes. Let cool on the baking sheet for 20 minutes before serving. The chicken will be moist and delicious.
Variation: Substitute 5- to 6-ounce white fish fillets—cod, rockfish, or halibut—for the chicken. Bake for about 15 minutes, or until opaque and flaky.
Raising Low-Fat Kids in a High-Fat World
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