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Taco Oven-Fried Chicken

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

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)

Directions

  • 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 15x10x1-in. baking pan coated with cooking spray. Bake, uncovered, at 350° for 30-35 minutes or until chicken juices run clear.
Nutrition Facts
1 each: 218 calories, 4g fat (1g saturated fat), 94mg cholesterol, 323mg sodium, 7g carbohydrate (1g sugars, 0 fiber), 35g protein. Diabetic Exchanges: 5 lean meat, 1/2 starch.

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Reviews

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Average Rating:
  • euge1
    Mar 19, 2014

    good but not great

  • jmkasprak
    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.