Spicy tomato chicken
4 servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| -JUDI M. PHELPS (BNVX05A) | ||
| ½ | cup | Quaker Oat Bran hot cereal; uncooked |
| 1½ | teaspoon | Thyme leaves; crushed |
| 1½ | teaspoon | Garlic powder |
| ⅛ | teaspoon | Ground red pepper; use 1/4 tsp. if you like it spicy |
| 2 | Egg whites | |
| 2 | Chicken breasts; split, boned, skinned (abt 3/4 lb) | |
| 2 | tablespoons | Vegetable oil |
| ¼ | cup | Dry white wine |
| 1 | can | Low sodium tomato sauce-8oz |
| ½ | cup | Green onions; sliced |
Directions
IS AL IN ST. LOUIS OR HOME N
In shallow dish, combine oat bran, thyme, garlic powder, and red pepper.
In another shallow dish, lightly beat egg whites. Pound each chicken breast between sheets of waxed paper to even thickness. Coat with oat bran mixture; shake off excess. Dip into egg whites, then coat again with oat bran mixture. Saute chicken in oil over medium heat about 6 minutes; turn.
Cook an additional 6-8 minutes or until juices run clear when pierced with fork. Remove to serving platter; keep warm.
Increase heat to high; add wine, mixing well with drippings. Add tomato sauce and green onions; heat through. Pour over chicken just before serving. Garnish with sliced green onions, if desired.
Nutrition info, each serving (1 breast) provides: Calories 230, protein 25 g, carbohydrate 12 g, fat 9 g, fiber 3 g, sodium 95 mg, cholesterol 95 mg, cholesterol 50 mg.
Diabetic exchanges: 3 lean meat, 1 veg, ½ starch/bread
Source: Favorites Recipes, Quaker Oat Bran family.