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Recipes - Breaded Chicken with Rice (Higher GIGL) Recipe

Recipe Name

Breaded Chicken with Rice (Higher GI/GL)

Submitted by jrsmith72
Recipe Description Good
Quantity 1 Quantity Unit 1 Servings  
Prep Time (minutes) 30 Cook Time (minutes) 20 Ready In (minutes) 50
 Recipe Nutrition ... build a NutritionPlan with our meal planner  Recipe Nutrition ... build a NutritionPlan with our meal planner
Ingredients
Amt. Measure Ingredient
3
cupsRice, white, long-grain, parboiled, dry, enriched
2
cupsplain bread crumbs
2
tablespoonsGarlic
1
tablespoonparsley, chopped
1
tablespoonrosemary, dried
1
largeeggs
1/2
cupeggs, white only
4
breasts, bone removed4(4 oz)chicken breast halves, boneless, skinless
1
tablespoonall-purpose flour
1
fruit (2-1/8" dia)lemon, cut into wedges
Steps
Sequence Step
1Preheat oven to 400°F
2Cook the rice according to the package instructions.
3In a small bowl, combine the bread crumbs, garlic salt, parsley and rosemary; mix well. Transfer the mixture to a plate.
4In a separate bowl, beat the egg and egg whites with a wire whisk for 10 seconds.
5Rinse the chicken breasts and trim any excess fat. Lightly dust the chicken with the flour, then dip into the eggs. Dip the egg-covered chicken breasts into the bread crumbs, fully coating the chicken. Place the chicken on a nonstick baking sheet and put in the oven.
6Bake approximately 15-20 minutes, bread crumbs will turn golden brown. Serve the chicken over the rice with the lemon wedges on the side.






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