Buttermilk Oven-Fried Chicken with Coleslaw - 18.5g Carbs, 2.6g Fiber

Buttermilk Oven-Fried Chicken with Coleslaw - 18.5g Carbs, 2.6g Fiber

{Suggestions: Consider leaving out the "1 1/2 tsp sugar" or use a favorite suitable substitute. IF unsure of using the cracker meal and flour... try a whole grain substitute instead. Take care, Gloria}

Cracker meal gives the coating more crunch; look for it on the baking aisle of your supermarket. If you can't find cracker meal, make your own by pulsing 10 saltine crackers in a food processor until they're finely ground. Or place them in a zip-top plastic bag and crush them with a rolling pin.

--> Coleslaw
4 cups packaged cabbage-and- carrot coleslaw
3 Tbsp fat-free mayonnaise
1 1/2 tsp sugar
1/2 tsp celery seeds
1 1/2 tsp cider vinegar
1/8 tsp salt

--> Chicken
1 cup low-fat buttermilk
4 (8-oz) bone-in chicken breast halves, skinned
1/3 cup all-purpose flour
1/3 cup cracker meal
1/2 tsp salt
1/2 tsp freshly ground black pepper
2 Tbsp butter

1. To prepare coleslaw, combine first 6 ingredients; toss to coat. Cover and chill.
2. Preheat oven to 425 degrees F.
3. To prepare chicken, combine buttermilk and chicken in a shallow dish, turning to coat.
4. Combine flour and cracker meal in a shallow dish. Transfer chicken from buttermilk to a work surface. Sprinkle chicken evenly with 1/2 teaspoon salt and pepper. Working with one chicken breast half at a time, dredge chicken in flour mixture, shaking off excess; set aside. Repeat procedure with remaining chicken and flour mixture.
5. Melt butter in a large ovenproof nonstick skillet over medium-high heat. Add chicken to pan, meat side down; cook 4 minutes or until golden brown. Turn chicken over, and bake at 425 degrees F for 32 minutes or until a thermometer registers 165 degrees F.

Servings: 4
Serving size: 1 chicken breast half and 3/4 cup slaw
Nutrition per Serving: 342 Calories, 0 from fat, 8.8g Fat, 4.5g Sat, 2.2g Mono, 0.8g Poly, 123mg Cholesterol, 45.1g Protein, 18.5g Carbs, 2.6g Fiber, 2.3mg Iron, 672mg Sodium, 95mg Calcium