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F.i.s.t. Baked onion chicken

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  • F.i.s.t. Baked onion chicken

    F.I.S.T. BAKED ONION CHICKEN



    Total Time: 30 Minutes
    Serves: 6

    Ingredients:

    1 Envelope of Dry Onion Soup Mix
    2/3 Cup of Whole Wheat Bread Crumbs
    1/8 Tsp of Black Pepper
    1 Large Egg
    2 Tbsp of Water
    6 Boneless,Skinless Chicken Breasts
    2 Tbsp of Fat-Free Butter,melted.


    Directions:

    Crush the soup mix in the envelope with a rolling pin.

    Mix the soup mix,bread crumbs and black pepper in a plate.

    Beat the egg and water in a shallow dish.

    Dip the chicken into the egg mixture and then coat with the bread crumb mixture.

    Place the breaded chicken on a baking dish and drizzle with the melted butter.

    Bake at 400 degrees for about 20 minutes or unril th chicken is cooked thru.

    I served mine with some cheese covered broccoli and left over cottage cheese pasta.


    Nutritional Info: (Without broccoli and pasta)

    Calories: 194
    Protein: 33g
    Carbs: 11g
    Total Fat: 2g
    Sat Fat: 0g
    Dietary Fiber: 0g
    Sodium: 511mg
    Cholesterol: 102mg
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