Taco Oven-Fried Chicken Recipe

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Looking for a new low-carb sensation? Sink your teeth into these moist chicken breasts from Peggy Campbell. Not only is the main course loaded with zesty flavor, but it comes together in minutes, making it the perfect way to spice up weeknight menus. "I sometimes spritz the chicken with refrigerated butter-flavored spray for extra flair," Peggy writes from Welch, Texas.
TOTAL TIME: Prep: 10 min. Bake: 30 min.
MAKES:4 servings
TOTAL TIME: Prep: 10 min. Bake: 30 min.
MAKES: 4 servings

Ingredients

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

Nutritional Facts

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 lean meat, 1/2 starch.

Directions

  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.
  2. 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.
Originally published as Taco Oven-Fried Chicken in Light & Tasty February/March 2006, p6

Nutritional Facts

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 lean meat, 1/2 starch.

Sweet White Wine

Enjoy this recipe with a sweet white wine such as Moscato or a sweet Riesling.

Reviews for Taco Oven-Fried Chicken

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   (2)
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MY REVIEW
Reviewed Mar. 19, 2014

"good but not great"

MY REVIEW
Reviewed Jul. 20, 2011

"The chicken had good flavor. Since I only cook for two, I chopped up the leftover breasts for use in a chicken enchilada dish."

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