Sue Gregg's Main Dishes Cookbook

Baked Parmesan Chicken
from Main Dishes page 96

STEP #1
Blend in blender until small bread crumbs are formed; pour into shallow bowl:

1 slice whole grain bread
(to make 1 cup crumbs)

2 sprigs parsley (for about 1/4 cup minced)

1/2 cup Parmesan cheese or 3 tablespoons (for reduced fat)

1/8 teaspoon salt

1/8 Teaspoon Garlic Powder

Blend

Main Dishes
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   Finally, an American style cookbook combining nutritional quality and appetizing taste without the health food shock!
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Baked Parmesan Chicken
Our banquet and company special! Freezable.

Flavor or Fat?
   Remove the skin from fast food chicken, and you remove the flavor as well. (The Colonel's 11 spices go on the skin). In this recipe you remove the skin first and then bake the flavor in. The result: flavor without the fat.
    The second step in reducing fat is to get the same flavorful and moist results without added fat (In this case butter and cheese). Note the dramatic difference in the nutrient numbers on the recipe page between the gourmet and the low fat versions of this recipe. Then test the differences for yourself. Many people find the low fat version just as appealing as the higher fat version.
   Note that when other lower fat dishes are added to the menu that the total fat percentage also drops.

AMOUNT: 6 Servings
Bake uncovered: 350°F (175°C) - 1 hour
1. Blend in blender until small bread crumbs are formed; pour into shallow bowl:
   1 slice whole grain bread--to make 1 cup crumbs
   2 sprigs parsley (for about 1/4 cup minced)
   1/2 cup Parmesan cheese or 3 tbs (for reduced fat)
   1/8 teaspoon salt
   1/8 teaspoon garlic powder

2. Trim visible fat from chicken pieces; dip pieces in butter or milk; pour any remaining butter into baking pan, or for reduced fat spray the pan with non-stick spray:
    2 lbs. skinned boneless chicken breast pieces
   1/2 cup (1 stick) butter (unsalted preferred)
        or 1/4 - 1/2 cup nonfat milk as needed (for reduced fat)

3. Coat chicken pieces in crumb mixture on both sides; place in single layer in baking pan.

4. Garnish with paprika; bake uncovered at 350°F (175°C) until tender, about 1 hour; baste 2 or 3 times during baking. Cover with foil if chicken begins to brown too much before done.

HURRY UP VARIATION
Very juicy and quick. Lay chicken pieces dipped in milk or butter in pan; generously sprinkle crumb mixture over the top. Bake covered.

The Menu
Baked Parmesan Chicken
Brown Rice Pilaf (p. 208)   Broccoli (p. 211)
Pineapple Sunshine Mold on Greens (p. 250)
1 Good Earth Roll (p. 236) (w/out sunflower seeds)
Whipped Butter (p. 221) & Jam (p. 63)
$2.55 - $2.65 Cost, 17% - 30% Fat,
787 - 935 Calories Per Serving

The Nutritional Numbers
Gourmet Version
    Per serving of 6 (about 3.4 oz. meat with butter and ½ cup Parmesan cheese)

    Exchanges: 3 Meat, 3 Fat, 0.25 Bread; 326 Calories, 31 g protein (40%), 20 g fat (56%), 3 g carbohydrate (4%), 0.5 g dietary fiber, 119 mg cholesterol, 260 mg sodium, $1.50

Low Fat Version
    Per serving of 6 (without butter, dipped in milk, 3 tablespoons Parmesan cheese)
    Exchanges: 2.75 Meat, 0.25 Bread; 177 Calories, 30 g protein (71%), 4 g fat (21%), 3.5 g carbohydrate (8%; 1 g sugars), 0.5 g dietary fiber, 76 mg cholesterol, 187 mg sodium, $1.40


Melt 1/2 cup (1 stick) Butter (unsalted preferred) or use 1/4 - 1/2 cup nonfat milk as needed (for reduced fat)		Take Care Not to Burn Hands!
		HURRY UP VARIATION Very juicy and quick. Lay chicken pieces dipped in milk or butter in pan; generously sprinkle crumb mixture over the top. Bake covered
Pour Butter into a Dipping Saucer

Step #3 Coat chicken pieces in crumb mixture on both sides; place in single layer in baking pan.	Coat Both Sides of Each Piece in Butter	Coat Both Sides of Each Piece in Crumbs

Place in Baking Pan	Cover Pieces with Remaining Crumbs Low Fat Alternative with Milk	Spray Pan

Pour Milk into Dipping Saucer	Dip Both Sides in Milk	Dip Both Sides in Crumbs
Step #4 Garnish with paprika; bake uncovered at 350°F (175°C) until tender, about 1 hour; baste 2 or 3 times during baking. Cover with foil if chicken begins to brown too much before done.
	Paprika	Bake Uncovered at 350°F (175°C) Until Tender

Baste	Cover with Foil if Chicken Begins to Brown too Much	Remove from Oven

Serve	Enjoy!	Baked Parmesan Chicken Nuggets Variation
VIEW LARGE PHOTO DEMO OF BAKED PARMESAN CHICKEN Click Photos Below for More Demonstrations of Recipes from the Main Dishes Cookbook

Taco Chip O'le	Seven Layer Salad	Broccoli Cheese Casserole