Served with a sweet 和 tangy dipping sauce, this chicken entrée gets its crisp coating from Japanese-style bread crumbs called panko.
营养成分
Crisp Chicken with Raspberry Dipping Sauce
卡路里
蛋白质
纤维
营养成分
| 卡路里 | 225 | |
|---|---|---|
| 总脂肪 | 9.0 g | |
| 饱和脂肪 | 1.6 g | |
| 反式脂肪 | 0.0 g | |
| 多不饱和脂肪 | 1.2 g | |
| 不饱和脂肪 | 5.1 g | |
| 胆固醇 | 65 mg | |
| 钠 | 310 mg | |
| 总碳水化合物 | 9 g | |
| 膳食纤维 | 1 g | |
| 糖 | 4 g | |
| 蛋白质 | 25 g | |
饮食交流
1/2 carbohydrate, 3 lean meat, 1 fat
成分
份 2
服务规模 3 ounces chicken 和 1 heaping tablespoon sauce
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3汤匙面包屑 -
1茶匙大蒜粉 -
1 teaspoon very finely snipped fresh 欧芹 -
1/2 teaspoon firmly packed, grated 柠檬皮 -
1/4茶匙干芥末 -
1/4茶匙盐 -
1/4茶匙胡椒粉 -
2无骨, skinless chicken breast halves (about 4 ounces each), 所有可见脂肪被丢弃, 捣成1/4英寸厚 -
2 teaspoons 和 1/2 teaspoon olive oil, divided use -
2茶匙切碎的葱 -
1/2 cup fat-free, low-sodium chicken broth -
两茶匙覆盆子醋 -
2 1/2 teaspoons all-fruit raspberry spread (seedless preferred)
方向
提示: Click on step to mark as complete.
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放在浅盘子里, 混合panko, 大蒜粉, 欧芹, 柠檬皮, 芥末, 盐, 和胡椒, lightly stirring together with a fork. Put one piece of chicken in the crumbs. Using your fingertips, firmly press the crumbs so they adhere to the chicken. 翻过来，重复. 对剩下的鸡肉重复以上步骤. Discard any crumb mixture remaining. -
In a large nonstick skillet, heat 2 teaspoons oil over medium-high heat, swirling to coat the bottom. Cook the chicken for about 4 minutes on each side, or until it is cooked through 和 the crumbs are golden brown. 转移到盘子里. 遮盖以保暖. -
To make the sauce, put the remaining 1/2 teaspoon oil in the skillet, swirling to coat the bottom. Cook the shallot over medium heat for about 1 minute, stirring constantly 和 scraping to dislodge the browned bits (a wooden spoon or heatproof scraper works well). Slowly pour in the broth 和 vinegar. 混合物会剧烈起泡.) -
Increase the heat to medium high 和 cook for about 2 minutes, or until the sauce reduces slightly. 从火上移开. Add the raspberry spread, stirring until melted. -
Slice the chicken diagonally into strips. 把酱汁放在旁边吃.
提示: Japanese bread crumbs, known as panko, make a delicious, crunchy coating. Panko is coarser than the usual dried bread crumbs 和 contains far less sodium. Look for panko near the other packaged bread crumbs or in the Asian section of the store.
Diabetes 和 Heart Healthy Meals for Two
Each recipe was designed for two--perfect for adults without children in the house or for people living alone who want to keep leftovers to a minimum. 超过170种食谱, there are plenty of options to keep your heart at its healthiest 和 your blood glucose under control.
购买:
This recipe is reprinted with permission from Diabetes & 心脏健康的两餐, Copyright © 2008 by the 美国心脏协会 和 the American Diabetes Association. Published by the American Diabetes Association. Available from booksellers everywhere.
