Taco Oven-Fried Chicken

By Totlxtc

Ingredients

• 1/2 * 1/2 cup fat-free milk
• 1 * 1 tablespoon spicy brown mustard
• 1 * 1 teaspoon reduced-sodium soy sauce
• 1/2 * 1/2 teaspoon hot pepper sauce
• 1/2 * 1/2 teaspoon Worcestershire sauce
• 1 * 1 garlic clove, minced
• 1/2 * 1/2 cup all-purpose flour
• 1 * 1 tablespoon reduced-sodium taco seasoning
• 1/2 * 1/2 teaspoon salt
• 1/4 * 1/4 teaspoon pepper
• 4 * 4 boneless skinless chicken breast halves (6 ounces each)

Details

Servings 4

Preparation

Step 1

* In a shallow bowl, combine the first six ingredients. In another shallow bowl, combine the flour, taco seasoning, salt and pepper. Dip chicken in milk mixture, then roll in flour mixture.
* Place in a 15-in. x 10-in. x 1-in. baking pan coated with cooking spray. Bake, uncovered, at 350° for 30-35 minutes or until chicken juices run clear. Yield: 4 servings.


Nutritional Analysis: 1 chicken breast half equals 218 calories, 4 g fat (1 g saturated fat), 94 mg cholesterol, 323 mg sodium, 7 g carbohydrate, trace fiber, 35 g protein. Diabetic Exchanges: 5 very lean meat, 1/2 starch.