CHEF JEFF — ONE BYTE AT A TIME: Crispy Broiled Chicken

This recipe provides a healthier alternative to deep-frying people’s favorite fowl.

Crispy Broiled Chicken

Vegetable oil spray

¾ pound boneless, skinless chicken breast cutlets (about ½ to ¼-inch thick)

¼ cup plain bread crumbs

1 teaspoon minced garlic

2 teaspoons dried rosemary

Pinch of salt

¼ teaspoon freshly ground black pepper

2 egg whites

Preheat broiler. Line baking tray with foil. Coat with vegetable oil spray. Remove visible fat from chicken. Mix bread crumbs, garlic, rosemary, salt and pepper on plate. In another container, lightly beat egg whites with fork. Dip chicken into egg white. Then roll in bread crumb mixture; repeat. Place on tray. Broil about 5 inches from heat for 2 minutes on each side. A meat thermometer should read 160 degrees.

Yield: Serves 2.

Approximate nutritional analysis per serving: 291 calories, 7 grams fat, 108 milligrams cholesterol, 42 grams protein, 14 grams carbohydrates, 2 grams fiber, 430 milligrams sodium.

Grab more food tidbits at the Chef Jeff blog at GrandForksHerald.com.

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