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수확량:
4 인분
준비 시간:
10 분
조리 시간:
30 분
식사 타입:
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Average FatSecret member ranking FatSecret회원 평균평점
작성이: dayberndt

"Breaded" Chicken Shake & Bake

The chicken is much tender than prepared the traditional "breaded" way.

재료

조리법

  1. Remove skin and bone from chicken thigh. Beat the meat with a meat beater until about 1/3" thick. If piece gets too wide to handle, cut it in two and continue beating to the desired thickness.
  2. Put the pork skins in a zip lock bag and close the bag carefully so there wouldn't be much air left in it. With a rolling pin, crush the pork skins until they resemble breadcrumbs. Add the garlic powder and salt to the pork rinds, close the bag and shake well.
  3. Line a baking pan with aluminum foil and spray lightly with cooking spray. Take a piece of chicken, put it in the zip lock bag with the crushed pork skins, making sure it's not folded, close the bag, then holding on one corner shake so the meat will be covered in the pork skin crumbs. Place on baking pan. Repeat with the remaining pieces of chicken.
  4. Bake at 400 °F (205 °C) for 20-30 minutes or until pork skin crumbs are dark golden (depending on the oven). Do not overcook. To verify if meat is done, poke with a fork - if the juice runs clear not pink, it's done.
  5. Serve warm with a side dish of your choice. Can be kept in the fridge and nuked when needed.
  6. Note: if you want to add an extra "zing", take the pan out of the oven, drop a spoonful of marinara sauce or just plain crushed tomatoes on each piece and spread it with the spoon to cover the whole piece leaving about 1/4" from the edges free of tomatoes; sprinkle a dash of crushed basil on each piece, and top with a spoonful of shredded cheese. Put back in the oven for an extra 5-7 minutes. Serve warm.
193분 회원님들께서 이 요리법을 요리책에 추가하셨습니다.
 

평가 
sounds great!!
user vote
2019년 03월 5일 작성이: Dennymau
Thank you for the info I will try it. Dan
user vote
2018년 05월 19일 작성이: dannoci
I've used pork skins on chicken before it's quite tasty and very low calorie.
user vote
2016년 02월 24일 작성이: J0udee303
YOU BET THIS IS A GOOD ONE wow in all my years i never thought of doing this thank you so much
user vote
2016년 01월 26일 작성이: SJWNana

     
 

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맛있고 간편하며 저칼로리.
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맛있고 쉬운 레시피.
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부드럽고 푹신하고 맛있어요.
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간단하고 건강하며 맛있는.

요리법 제출

영양 요약:

"Breaded" Chicken Shake & Bake의 1인분에는 128칼로리가 있습니다.
칼로리 분석: 50% 지방, 0% 탄수화물, 50% 단백질.

영양 정보
서빙 사이즈
서브 당
서브 당
열량
535 kJ
128 kcal
탄수화물
0g
설탕당
0g
단백질
15.12g
지방
6.86g
포화지방
2.188g
트랜스 지방
0g
다불포화지방
1.279g
불포화 지방
2.14g
콜레스테롤
54mg
식이섬유
0g
나트륨
436mg
칼륨
123mg
6%
RDI기준*
(128 cal)
6% 일일권장
칼로리 분석:
 
탄수화물 (0%)
 
지방 (50%)
 
단백질 (50%)
*일일권장에 따른 2000칼로리

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