Tasty Italian ChickenPreparation/Bake time: 30 minutes
Serving Size: 4 ounces cooked chicken
Serves: 6 person(s)
Ingredients:
1/2 cup chopped onion
1-1/8 teaspoons paprika, divided
3 teaspoons olive oil, divided
1-1/4 cups water
1/4 cup tomato paste
1 bay leaf
1/2 teaspoon reduced-sodium chicken bouillon granules
1/2 teaspoon Italian seasoning
1/4 cup all-purpose flour
1-1/2 teaspoons grated parmesan cheese
1/2 teaspoon salt
1/4 teaspoon garlic powder
1/4 teaspoon dried oregano
1-1/2 pounds chicken tenderloins
Instructions:
In a small saucepan, saute onion and 1/8 teaspoon paprika in 1 teaspoon oil until tender. Stir in water, tomato paste, bay leaf, bouillion and Italian seasoning. Bring to a boil. Reduce heat; simmer, uncovered, for 10 minutes.
Meanwhile, ina large resealable plastic bag, combine the flour, Parmesan cheese, garlic powder, oregano, and remaining paprika. Add chicken; seal bag and shake to coat.
In a large nonstick skillet coated with nonstick cooking spray, cook half of the chicken in teaspoon oil for 2-3 minutes on each side or until juices run clear. Remove and keep warm; repeat with remaining chicken and oil. Discard bay leaf from sauce. Serve over chicken.
Nutritional Analysis:
163 calories, 3 g fat (trace saturated fat), 67 mg cholesterol, 287 mg sodium, 8 g carbohydrates, 1 g fiber, 27 g protein
Diabetic Exchange: 3 very lean meat, 1/2 starch, 1/2 fat.
