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Ингредиенты
- 2 ounce andouille sausage finely minced
- 1 c. crisp rice cereal (not flakes)
- 1/4 c. freshly-grated Parmesan cheese
- 2 tsp sweet paprika
- 1/2 tsp grnd cumin
- 1/4 tsp salt
- 1/8 tsp freshly-grnd black pepper
- 3 lrg garlic cloves finely chopped
- 1 lrg egg
- 4 x boneless skinless chicken breast halves (5 ounce ea)
- 1/2 c. nonfat plain yogurt
- 1 Tbsp. chopped fresh parsley
- 2 tsp fresh lemon juice
- 1/2 tsp grnd cumin
- 1/8 tsp salt
Инструкции
- Preheat oven to 350 degrees. Coat baking sheet with nonstick cooking spray and set aside.
- For Chicken: Cook sausage in a medium skillet over moderate heat till lightly browned and almost all fat cooks out, about 3 min. With slotted spoon, lift sausage to paper toweling to drain. Throw away skillet drippings.
- Place cereal in plastic bag and roughly crush with rolling pin. Transfer cereal to large bowl and fold in cheese, paprika, cumin, salt, and pepper. Add in liquid removed sausage and garlic and toss well to mix.
- Beat egg till frothy in medium bowl. Dip each piece of chicken into egg, then into cereal mix, pressing to coat.
- Arrange chicken pcs, not touching, on prepared baking sheet and bake uncovered till well done in center, about 30 min.
- For Sauce: Whisk together all ingredients in a small bowl. As soon as chicken tests done, serve. Pass sauce separately.
- This recipe yields 4 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 154g | |
| Recipe makes 4 servings | |
| Calories 311 | |
| Calories from Fat 61 | 20% |
| Total Fat 6.78g | 8% |
| Saturated Fat 2.26g | 9% |
| Trans Fat 0.01g | |
| Cholesterol 90mg | 30% |
| Sodium 397mg | 17% |
| Potassium 356mg | 10% |
| Total Carbs 41.54g | 11% |
| Dietary Fiber 0.8g | 3% |
| Sugars 2.69g | 2% |
| Protein 19.16g | 31% |
