Crunchy Onion Barbecue Chicken

By Totlxtc

Ingredients

• 1/2 * 1/2 cup barbecue sauce
• 1-1/3 * 1-1/3 cups french-fried onions, crushed
• 1/4 * 1/4 cup grated Parmesan cheese
• 1/2 * 1/2 teaspoon pepper
• 4 * 4 boneless skinless chicken breast halves (6 ounces each)

Details

Servings 4

Preparation

Step 1

* Place barbecue sauce in a shallow bowl. In another shallow bowl, combine the onions, cheese and pepper. Dip both sides of chicken in barbecue sauce, then one side in onion mixture.
* Place chicken, crumb side up, on a baking sheet coated with cooking spray. Bake at 400° for 22-27 minutes or until a meat thermometer reads 170°. Yield: 4 servings.


Nutrition Facts: 1 chicken breast half equals 286 calories, 10 g fat (3 g saturated fat), 97 mg cholesterol, 498 mg sodium, 9 g carbohydrate, trace fiber, 36 g protein. Diabetic Exchanges: 5 lean meat, 1 fat, 1/2 starch.

Crunchy Onion Barbecue Chicken published in Healthy Cooking April/May 2010, p53
Tip

Parmesan Pointers

When a recipe calls for shredded Parmesan cheese, use the cheese found in bags in the grocery store dairy section. Shredded Parmesan is often used in salads or soups where the shreds make a pretty garnish. If grated Parmesan is called for, use the finely grated cheese sold in containers with shaker/pourer tops. This type works well in lasagna and casseroles. (You can substitute either shredded or grated Parmesan in equal proportions in your favorite recipes.) If you decide to buy a chunk of Parmesan cheese and grate your own, be sure to use the finest section on your grating tool. You can also use a blender or food processor. Simply cut the cheese into 1-inch cubes and process 1 cup of cubes at a time on high until finely grated.