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Ингредиенты
- 1/3 c. low-fat plain yogurt
- 1 tbsp. chopped, peeled ginger root
- 1 garlic clove, chopped
- 2 tbsp. lemon juice
- 1/2 teaspoon grnd cumin
- 1/4 teaspoon grnd cayenne pepper
- 2 whole med. sized chicken breasts, halved and skinned
- 1 1/4 c. oat bran flake cereal, crushed
- Nonstick cooking spray
- Cherry tomatoes and parsley springs for garnish
Инструкции
- In medium sized bowl, combine the yogurt, lemon juice, ginger root, garlic, cumin, and the cayenne pepper. Add in the chicken to marinate, turning the pcs to coat well. Cover and chill at least 4 hrs, turning occasionally. Remove chicken with as much marinade as possible and dip into crushed cereal. Spray baking dish with nonstick cooking spray. Place chicken flesh side up. Bake at 400 degrees for 50 min. Garnish with tomatoes and parsley.
- Serves 4. 190 calories. Low fat and cholesterol.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 296g | |
| Recipe makes 2 servings | |
| Calories 392 | |
| Calories from Fat 135 | 34% |
| Total Fat 15.05g | 19% |
| Saturated Fat 4.69g | 19% |
| Trans Fat 0.17g | |
| Cholesterol 94mg | 31% |
| Sodium 122mg | 5% |
| Potassium 673mg | 19% |
| Total Carbs 30.27g | 8% |
| Dietary Fiber 4.9g | 16% |
| Sugars 9.85g | 7% |
| Protein 34.49g | 55% |
