Chicken thighs, boneless, skinless
(chicken raised without antibiotics)
2 cup
Bread crumbs, whole wheat
(plain)
1 tsp
Salt
(unrefined, mineral-rich)
1 tsp
Garlic powder
1 tsp
Oregano, dried
(organic)
1 tsp, leaves
Basil, dried
(organic)
1/2 tsp
Black pepper
(organic (or use 1/4 tsp cayenne))
3 tbsp
Nutritional yeast
(or use organic parmesan cheese)
1 bunch
Asparagus
2 tbsp
Extra virgin olive oil
(to coat asparagus)
1/4 cup
Extra virgin olive oil
(to drizzle over chicken before baking)
Instructions
Mix egg in bowl large enough to dip chicken pieces. In another bowl mix bread crumbs with spices and yeast or parmesan cheese. Dip chicken in egg, then coat in crumb mixture. Lay on an oiled or parchment-lined baking sheet, and drizzle chicken with olive oil (about 1/4 cup). Bake at 350 degrees for 35 to 40 minutes, until golden brown and sizzling. Serve with roasted asparagus.
Roasted Asparagus:
Trim ends and wash. Coat with olive oil and lay onto baking sheet. If desired, sprinkle with salt and pepper. Bake at 375 degrees for 15 to 20 minutes, depending on thickness of the asparagus.
Nutrition Facts
Per Portion
Calories364
Calories from fat158
Calories from saturated fat26.2
Total Fat17.5 g
Saturated Fat2.9 g
Trans Fat0.0 g
Polyunsaturated Fat2.7 g
Monounsaturated Fat9.3 g
Cholesterol97 mg
Sodium605 mg
Potassium468 mg
Total Carbohydrate23.6 g
Dietary Fiber3.7 g
Sugars3.1 g
Protein27.9 g
Dietary servings
Per Portion
Grain
0.8
Meat
1.2
Vegetables
0.8
Energy sources
Recipe from:
Lisa Hernandez, Certified Nutritionist, www.learningtobehealthy.com
