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Latin Baked Fried Chicken

Nutrition:

4 Servings

Serving Size: 1 cutlet

Calories: 200

 

Total Fat: 3.5g

Saturated Fat: 1g

Trans Fat: 0g

Cholesterol: 80mg

Sodium: 260mg

Total Carbohydrate: 9g

Dietary Fiber: 1g

Total Sugars: 1g

Protein: 32g

Potassium: 300mg

Phosphorus: 240mg
 

Ingredients

  • nonstick cooking spray

  • 1/4 cup of lime juice(from 2 limes)

  • 1 egg white

  • 1 tsp lower sodium soy sauce

  • 1/2 tsp dried oregano

  • 2 cloves garlic(minced)

  • 1/2 cup whole-wheat panko bread crumbs

  • 3/4 tsp Adobo seasoning

  • 1/4 tsp salt

  • 4 (5oz) thin-sliced chicken cutlets

Directions

  1. Preheat the oven to 425ºF. Lightly spray a small baking sheet with nonstick spray.

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  3. Place baking sheet in oven for 10 minutes to heat prior to putting the chicken cutlets on it.

  4. Whisk together the lime juice, egg white, soy sauce, oregano, and garlic in a medium bowl.

  5. Place the panko, adobo seasoning, and salt on a sheet of wax paper. Dip the chicken, one piece at a time, into the lime mixture then into the panko mixture, pressing lightly so the crumbs adhere.

  6. Place the chicken on the baking sheet. Lightly spray with nonstick spray. Bake, without turning, until the crust is golden and the chicken is cooked through, about 20 minutes.

    Original Recipe: American Diabetes Association