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Spicy Baked Chicken With Chutney

3 servings

  • 1 Tablespoon freshly grated
       parmesan cheese
  • 1 teaspoon paprika
  • 1/2 teaspoon grated lemon rind
  • 1/4 teaspoon fresh ground black pepper
  • 1/8 teaspoon salt
  • 1/8 teaspoon cayenne pepper
  • 1/4 cup 1% lowfat milk
  • 1 lightly beaten egg white
  • 1 pound skinless boneless chicken breasts
  •    vegetable cooking spray
  • 1/2 cup mango chutney
  • 1/4 cup unsweetened orange juice
  • 1/3 cup dry bread crumbs

Combine first 7 ingredients in a shallow dish. Combine milk and egg white in a shallow dish. Dip each piece of chicken in milk mixture; dredge in breadcrumb mixture.

Place chicken on a baking sheet coated with cooking spray. Bake at 450 for 15 to 18 minutes, or until done.

Combine chutney and juice; stir well. Serve with chicken

Note: Would you like to make your own bread crumbs to ensure freshness. Cut 3 large slices of bread (I prefer whole wheat) into 1-inch cubes and arrange in a single layer on an ungreased baking sheet. Bake in a 350 degree oven for 6 to 10 minutes or until cubes are thoroughly dry and tops turn a medium brown. Toss into your food processor and grind into a coarse powder. May be stored in refrigerator in a tightly sealed container for several days. Makes 1 cup.

 
Nutrition Facts
Amount Per Serving: Calories 354 - Calories from Fat 62
Percent Total Calories From: Fat 17%, Protein 39%, Carbohydrate 43%
Totals and Percent Daily Values (2000 calories): Fat 7g, Saturated Fat 2g, Cholesterol 131mg, Sodium 320mg, Total Carbohydrate 38g, Dietary Fiber 1g, Protein 35g, Vitamin A 692 units, Vitamin C 11 units, Calcium 0 units, Iron 2 units

Bon appetit!

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