Baked Chicken Breasts, low fat - low salt

Low fat / low salt

Feb. 13, 2007

Quick and Tasty Chicken Breast

3 skinless / boneless chicken breasts
1/3 of a packet of Shake and Bake Original for chicken
¼ Cup of flour
3 Tablespoons of good fresh Paprika
½ teaspoon of dried oregano
¼ teaspoon of ground cinnamon
¼ teaspoon of ground ginger
10 or so turns of fresh ground black pepper
Pam olive oil cooking spray

Pre-heat the oven to 400 degrees.

Empty about 1/3 of a packet of Shake and Bake into the bag provided (save the rest of the Shake and Bake). Add all the other seasonings (through the ground pepper). All measurements are approximated, read as ‘about’ ¼ Cup or teaspoon, etc.

Shake the chicken breasts in the mix in the bag and pat the mix onto each breast by putting pressure on the bag. Don’t shake off excess. Discard extra coating.

Line a cookie sheet with aluminum foil. Spray the foil lightly with the Pam.

Bake for about 15 to 20 minutes (depending on thickness of breasts) then check for doneness (instant read thermometer of 150 degrees or so).

Take baking sheet out of the oven (away from the oven) and spray once or twice over each breast with the Pam Olive Oil flavored cooking spray. Return to the oven and bake another 10 minutes or until the internal temperature reads 160 to 165 degrees.

Yummy with chicken broth flavored mashed potatoes (home made broth with no salt, of course).

I think, using one third of the pack of Shake and Bake, adding about and equal amount of flour and spices, only using about one fifth of that distributed between two or three breasts, that there is about 40mg ~ 60mg of salt per serving.