"Breaded" Chicken Shake & Bake
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FatSecret会员平均评级
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"Breaded" Chicken Shake & Bake
The chicken is much tender than prepared the traditional "breaded" way.
材料
做法
- Remove skin and bone from chicken thigh. Beat the meat with a meat beater until about 1/3" thick. If piece gets too wide to handle, cut it in two and continue beating to the desired thickness.
- Put the pork skins in a zip lock bag and close the bag carefully so there wouldn't be much air left in it. With a rolling pin, crush the pork skins until they resemble breadcrumbs. Add the garlic powder and salt to the pork rinds, close the bag and shake well.
- Line a baking pan with aluminum foil and spray lightly with cooking spray. Take a piece of chicken, put it in the zip lock bag with the crushed pork skins, making sure it's not folded, close the bag, then holding on one corner shake so the meat will be covered in the pork skin crumbs. Place on baking pan. Repeat with the remaining pieces of chicken.
- Bake at 400 °F (205 °C) for 20-30 minutes or until pork skin crumbs are dark golden (depending on the oven). Do not overcook. To verify if meat is done, poke with a fork - if the juice runs clear not pink, it's done.
- Serve warm with a side dish of your choice. Can be kept in the fridge and nuked when needed.
- Note: if you want to add an extra "zing", take the pan out of the oven, drop a spoonful of marinara sauce or just plain crushed tomatoes on each piece and spread it with the spoon to cover the whole piece leaving about 1/4" from the edges free of tomatoes; sprinkle a dash of crushed basil on each piece, and top with a spoonful of shredded cheese. Put back in the oven for an extra 5-7 minutes. Serve warm.
193个用户收藏这个菜谱。
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评论
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Thank you for the info I will try it.
Dan
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I've used pork skins on chicken before it's quite tasty and very low calorie.
2016年02月24日 会员:: J0udee303
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YOU BET THIS IS A GOOD ONE
wow in all my years i never thought of doing this
thank you so much
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营养总结:
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"Breaded" Chicken Shake & Bake的每一食用份量含有128卡路里
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热量分解: 50% 脂肪, 0% 碳水物, 50% 蛋白质. |
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营养成分
食用量
每份
能源
535 千焦
128 千卡
蛋白质
15.12克
脂肪
6.86克
饱和脂肪
2.188克
反链脂肪
0克
多不饱和脂肪
1.279克
单不饱和脂肪
2.14克
胆固醇
54毫克
碳水化合物
0克
糖
0克
纤维
0克
钠
436毫克
钾
123毫克
热量分解:
碳水化合物 (0%)
脂肪 (50%)
蛋白质 (50%)
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