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- 1/3 cup buttermilk -OR-
- 1/3 cup milk, plus
- 2 tsp vinegar
- 3/4 tsp Liquid red-pepper seasoning
- 1 lbs Boneless, skinless, Chicken -breasts, cut into ¼" -strips COATING:
1 ¾ c no-fat saltine cracker crumbs 1 t paprika ½ t salt 2 t grated parmesan 2 stir together buttermilk, garlic and red-pepper seasoning in large bowl. 3 Add Chicken; toss until evenly coated. 4 Refrigerate for 30 minutes. 5 Prepare coating; combine cracker crumbs, paprika, salt and 1 t Parmesan cheese in pie plate. 6 Line baking sheet with aluminum foil; coat with nonstick spray. 7 Drain Chicken; dip in coating, tossing to coat. 8 Arrange on baking sheet. 9 Sprinkle with remaining parmesan. 10 (can be frozen up to 1 month ahead. 11 Freeze Chicken on baking sheet, then place in freezer food-storage bag and seal). 12 To serve: bake Chicken in preheated 450 degree oven for 8 to 10 minutes or until no longer pink in center. 13 To bake frozen: bake in preheated 450 degree oven for 12 minutes or until no longer pink in center. 14 Per serving: 198 calories, 29 g protein, 2 g fat, 14 g carbohydrate, 555 mg sodium, 69 mg cholesterol