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Tuesday, March 30, 2010

Crispy Oven-Baked Chicken



8 6–8 oz. boneless, skinless chicken breasts
2 cups plain bread crumbs
1–2 Tbsp. vegetable oil (canola, safflower, etc.)
3 Tbsp. hot pepper sauce
1 Tbsp. Worcestershire sauce
1 tsp. black pepper, freshly ground
1 tsp. salt (optional)
In a large bowl, whisk together hot sauce, Worcestershire sauce, pepper, and salt (if using). Add the chicken and marinate in the refrigerator for 2–12 hours.
Preheat oven to 425 degrees. Remove chicken from marinade, add bread crumbs to the marinade, and mix well. Coat chicken thoroughly with mixture.
Spread oil over the bottom of a shallow 9"x13" baking dish. Arrange chicken in the dish and bake for 15–20 minutes. Turn chicken over; reduce heat to 325 degrees and cook for an additional 15–20 minutes or until juices run clear when pierced with a fork. Makes 8 5-oz. servings.
Cooking Time: 30–40 minutes
Nutritional Information: (per serving)
Protein: 30 g
Fiber: 1 g
Carbs: 20 g
Fat Total: 8 g
Saturated Fat: 2 g

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