Peanut Crusted Chicken

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NUTRITION per serving: 238 Calories; 6g Fat; 31g Protein; 14g Carbohydrate; 1g Dietary Fiber; 66mg Cholesterol; 698mg Sodium. Exchanges: 1/2 Grain (Starch); 4 Lean Meat; 1/2 Vegetable; 1 Fat; 1/2 Other Carbohydrates. Points: 5

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  • 4

Ingredients

  • 1/4 cup low sodium soy sauce
  • 2 tablespoons rice wine vinegar
  • 3 cloves garlic, pressed
  • 1 green onion, thinly sliced
  • 1 tablespoon honey
  • 1 teaspoon minced fresh gingerroot
  • 4 (4-oz.) boneless skinless chicken breast halves
  • 1/2 cup panko bread crumbs
  • 1/4 cup chopped unsalted peanuts
  • 1/4 teaspoon paprika
  • 1/4 teaspoon black pepper
  • Non-aerosol cooking spray

Preparation

Step 1

In a large zipper-topped plastic bag, combine first 6 ingredients (soy sauce through gingerroot); add chicken, seal bag and turn to coat; refrigerate for up to 4 hours. Preheat oven to 350 degrees. In another large zipper-topped plastic bag, combine bread crumbs, peanuts, paprika and pepper. Drain chicken and discard marinade; add chicken to crumb mixture, one piece at a time, sealing the bag and shaking to coat. Place chicken in a baking dish coated with cooking spray; bake for 25 to 30 minutes or until chicken is cooked through and juices run clear.

LC SERVING SUGGESTION: Serve Cauli-Rice on the side (process cauliflower in a blender or food processor until it resembles grains of rice; steam “rice” till tender; drain; salt and pepper to taste and fluff with a fork). Add stir-fried zucchini, yellow squash and snow peas.
SERVING SUGGESTION: Serve brown rice instead of Cauli-Rice.
KOSHER: No changes necessary.
GLUTEN FREE: Make sure soy sauce and bread crumbs are gluten free OR make your own with gluten free bread.

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