Oven Fried Chicken Meal

For diabetics, the overall nutritional balance of a meal is more important than individual dishes.

Menu:

• ½ breast portion of Oven-Fried Chicken*
• 1 cup mashed potatoes (made with skim milk)
• 2 Tbsp prepared gravy
• 1 cup steamed green beans
• 1 Baked Apple*

* Recipes included

Oven-Fried Chicken

2 servings/Serving size: 3-4 oz

• 1 whole chicken breast, halved, boned, and skinned
• 6 saltine crackers, crushed
• 2 tsp grated Parmesan cheese
• 1/8 tsp each: basil, celery seed, onion powder, oregano, paprika
• Fresh ground pepper and salt to taste
• 1½ Tbsp evaporated skim milk
• Nonstick cooking spray

Directions:

1. Preheat oven to 400 degrees.
2. Combine cracker crumbs, cheese, and all seasonings in a zip-top bag or bowl.
3. Dip each chicken half in evaporated milk and then shake or roll in the cracker mixture.
4. Place chicken in small casserole dish sprayed with nonstick cooking spray.
5. Bake uncovered for 30 to 35 minutes until chicken is tender and no trace of pink remains.

Baked Apple
1 serving

• 1 baking apple (Rome, Jonathan, or Granny Smith)
• ¼ tsp cinnamon
• ½ Tbsp raisins
• ½ can diet lemon-lime soda

Directions:

1. Preheat oven to 350 degrees.
2. Core apple without cutting all the way through to the bottom.
3. Peel one strip of skin around the top of the apple.
4. Place apple in a small casserole dish sprayed with nonstick cooking spray.
5. Sprinkle the cavity with cinnamon and stuff with raisins. Pour soda over apple.
6. Bake uncovered for 20 to 30 minutes until apple is soft.

Exchanges for the meal:

550 calories total,  includes:

• 2 Starch servings
• 3 Meat or Meat Substitute servings
• 1-2 Vegetable servings
• 1 Fruit serving
• 2 Fat servings

Copyright © 1998 American Diabetes Association
From the ADA cookbook Month of Meals Classic Cooking