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供给份量:
4 份
准备时间:
10 分钟
烹调时间:
30 分钟
餐食类型:
主菜
零食/小吃
午餐
评级:
Average FatSecret member ranking FatSecret会员平均评级
会员:: dayberndt

"Breaded" Chicken Shake & Bake

The chicken is much tender than prepared the traditional "breaded" way.

材料

做法

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. Serve warm with a side dish of your choice. Can be kept in the fridge and nuked when needed.
  6. 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。
 

评论 
sounds great!!
user vote
2019年03月5日 会员:: Dennymau
Thank you for the info I will try it. Dan
user vote
2018年05月19日 会员:: dannoci
I've used pork skins on chicken before it's quite tasty and very low calorie.
user vote
2016年02月24日 会员:: J0udee303
YOU BET THIS IS A GOOD ONE wow in all my years i never thought of doing this thank you so much
user vote
2016年01月26日 会员:: SJWNana

     
 

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营养总结:

"Breaded" Chicken Shake & Bake的每一食用份量含有128卡路里
热量分解: 50% 脂肪, 0% 碳水物, 50% 蛋白质.

营养成分
食用量
每份
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
0克
纤维
0克
436毫克
123毫克
6%
RDA*
(128 卡)
6% RDA
热量分解:
 
碳水化合物 (0%)
 
脂肪 (50%)
 
蛋白质 (50%)

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