March 09 - Caesar Baked Chicken
| Nutritional Analysis per Serving | |
|---|---|
| Glycemic Index | not significant |
| Glycemic Load | not significant |
| Calories | 243 |
| Protein | 29 grams |
| Animal Protein | 29 |
| Vegetable Protein | 0 |
| Carbohydrates | <1 gram |
| Dietary Fiber | 0 |
| Net Carbohydrate | 0 |
| Fat | 13 grams |
| Saturated Fat | 3 1/2 grams |
| Cholesterol | 81 mg. |
| Sodium | 391 mg. |
| Exchanges | 4 lean meat, 2 fat |
Each month we will feature a recipe from The Complete Idiot's Guide to Terrific Diabetic Meals written by Lucy Beale, Barbara Forsberg and Joan Clark, MS, RD, CDE.
Caesar Baked Chicken
Prep Time: 10 minutes
Cook Time: 50 minutes
Serves: 4
Serving Size: 3-ounce half chicken breast
Ingredients
- 1/4 bottled, low-fat creamy Caesar salad dressing
- 2 tsp. dried oregano
- 1/2 tsp. no-salt lemon-pepper seasoning or fresh ground pepper
- 4 (3-oz.) boneless, skinless chicken breast halves
- 2 oz. crumbled feta cheese (1/4 cup)
Preheat the oven to 400 degrees Fahrenheit. Line a shallow pan with foil. In a small bowl, combine dressing, 1 teaspoon oregano, and lemon-pepper seasoning; mix well. Place Chicken breast halves in the prepared pan in a single layer. Brush dressing mixture over chicken. Bake for 25 minutes. Remove from oven and sprinkle cheese over chicken; press lightly so cheese adheres to chicken. Bake an additional 10 to 15 minutes or until chicken is cooked through and no longer pink, it's juices run clear, and cheese has begun to brown. Sprinkle remaining teaspoon oregano over chicken before serving.
Palate Preview
The Italian flavorings and spices give this chicken dish a familiar taste. Add a salad tossed with oil-and-vinegar dressing and a green vegetable to complement the iItalian theme.
