WELCOME TO DIABETIC ENJOYING FOOD

I have chosen this name for this blog because it truly states my story. I am a type II diabetic who most certainly enjoys food. When I was diagnosed with diabetes several years ago, my blood sugar level was over 400. With some oral medications, a lot of research and some trial and error, I have found that unlike my ancestors I truly can continue to enjoy food. I hope this blog will help you to also enjoy food and be healthy. Some recipes are my originals and some I have collected.

Sunday, June 3, 2012

PANKO OVEN FRIED CHICKEN BREASTS

4 (about 2 lb total) bone-in chicken breasts, skinned
1 cup low-fat buttermilk
1/3 cup flour (1/4 cup whole-wheat finished out to 1/3 cup with all-purpose)
1 tsp poultry seasoning
3/4 tsp freshly freshly ground black pepper
1/2 tsp salt
1/2 tsp paprika
2 large eggs, beaten
1/2 cup Panko (Japanese) bread crumbs
1/4 cup cornmeal
nonstick cooking spray

Place the chicken breasts in a gallon-size ziptop plastic bag; add the buttermilk.  Seal bag and rotate to coat chicken.  Refrigerate at least 2 hours but up to 12 hours.  Turn several times during this time.

Preheat oven to 400 degrees.  Line a baking sheet that has sides with foil, very lightly spray with nonstick cooking spray; set aside.

Remove the chicken pieces from the plastic bag, drain and discard buttermilk. 

Place the flour, poultry seasoning, pepper, salt, and paprika in another large plastic ziptop bag.

Place the eggs in a pie plate or shallow bowl.

Combine the bread crumbs with the cornmeal in anothe pie plate or shallow bowl.

Place chicken, 2 breasts at a time, into the bag of the flour mixture and shake to coat chicken.  Remove from bag and coat with the egg.  Roll chicken in the crumb/cornmeal mixture until coated.  Place chicken on the prepared baking sheet and give a very light spray with the cooking spray.

Bake chicken at 400 degrees for 35 to 40 minutes until the chicken is cooked through to 170 degrees or the juices run clear.
Yield: 4 servings
Per serving: 340 cal, 5 g (2 sat) fat, 34 g protein, 26 g carbs