Sue Gregg's Baked Parmesan Chicken Recipe Demonstration

	Whole Foods Cooking Lesson #2 Lower Fat Version Page Two *Baked Parmesan Chicken* *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 HURRY UP VERSION Juicy and quick. Lay chicken pieces dipped in milk or butter in pan; generously sprinkle crumb mixture over the top. Bake covered. LOW FAT VERSION 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. See demonstration frames below. CHICKEN NUGGETS VERSION A Real Meat Stretcher A great way to serve a larger number of persons or children. Small chunks served beside or on top of rice will go even further. Chop the chicken into bite-sized pieces: prepare as above.
Pour melted butter and bread crumbs into separate dishes for dipping

Dip in butter

Coat with crumbs

Coat with crumbs all around

Spread extra crumbs on top

Bake

Baste	1. For the lower fat version omit the butter and use milk or water.	2. Dip chicken pieces

Cover with Foil if Chicken Begins to Brown too Much	3. Coat with bread crumbs	4. Sprinkle with paprika for color accent

Remove from Oven	Enjoy!	Baked Parmesan Chicken Nuggets Variation. Great for Children!
Click photos for full sized photo demo Whole Foods Cooking Lesson #3 Yogurt Pie Next

MAIN DISHES includes 270 recipes and 140 menus at an average cost levels, 52 low budget meals, and low fat meals average 20% fat (of calories) Covers the range of all food groups with vegetarian alternatives. Data for exchanges, calories, carbohydrate, protein, fat, and fiber. Recipes meet US Dietary Guidelines without refined flour, sugar or hydrogenated fats. Low fat/high fiber alternatives satisfy meat and potatoes appetites. 3rd edition, 290 pages. ISBN 1-878272-13-6 $20
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