MAIN DISHES POULTRY

MAIN DISHES POULTRY

MAIN DISHES

POULTRY

BAKED CHICKEN NUGGETS

4 Servings, about 3 ounces each
Chicken thighs, boneless, skinless 1-1/2 pounds
Ready-to-eat cereal, cornflakes, crumbs 1 cup
Paprika 1 teaspoon
Italian herb seasoning 1/2 teaspoon
Garlic powder 1/4 teaspoon
Onion powder 1/4 teaspoon

PREPARATION TIME: 15 MINUTES

CONVENTIONAL COOKING TIME: 12 TO 14 MINUTES

MICROWAVE COOKING TIME: 6 TO 8 MINUTES

1. Remove skin and bone; cut thighs into bite-sized
pieces.
2. Place cornflakes in plastic bag and crush by
using a rolling pin.
3. Add remaining ingredients to crushed cornflakes.
Close bag tightly and shake until blended.
4. Add a few chicken pieces at a time to crumb
mixture. Shake to coat evenly.

CONVENTIONAL METHOD

1. Preheat oven to 400˚ F. Lightly grease a cooking
sheet.
2. Place chicken pieces on cooking sheet so they
are not touching.
3. Bake until golden brown, about 12 to 14
minutes.

MICROWAVE METHOD:

1. Lightly grease an 8- by 12-inch baking dish.
2. Place chicken pieces on baking dish so they are
not touching. Cover with waxed paper and cook
on high.
3. Rotate chicken every 2 to 3 minutes. Cook until
tender, about 6 to 8 minutes.
Note: To remove bone from chicken thighs:
1. Place chicken on cutting board. Remove skin
from thighs.
2. Turn chicken thighs over.
3. Cut around bone and remove it.

PER SERVING:

Calories 175
Total fat 8 grams
Saturated fat 2 grams
Cholesterol 67 milligrams
Sodium 127 milligrams

CHICKEN AND VEGETABLES

4 Servings, about 1 cup each
Margarine 1-1/2 tablespoons
Garlic powder 1 teaspoon
Onions, chopped 1/2 cup
Chicken thighs,
boneless, skinless 1 pound + 4 ounces
Cut green beans, frozen 10-ounce package
Pepper 1/4 teaspoon

PREPARATION TIME: 6 MINUTES

COOKING TIME: 25 MINUTES

1. Melt margarine in heavy skillet. Add garlic and
onions; stir until blended. Cook over medium
heat, until tender, about 5 minutes. Remove
from skillet.
2. Place chicken in the skillet. Cook over medium
heat, until chicken is thoroughly done and no
longer pink in color, about 12 minutes. Remove
chicken from skillet; keep warm.
3. Place frozen green beans, pepper, and cooked
onions in same skillet. Cover and cook over
medium-low heat until beans are tender, about
5 minutes.
4. Add chicken to vegetable mixture. Continue
cooking, stirring occasionally, until heated
through, about 3 minutes.
Note: To remove bone from chicken thighs:
1. Place chicken on cutting board. Remove skin
from thighs.
2. Turn chicken thighs over.
3. Cut around bone and remove it.

PER SERVING:

Calories 190
Total fat 11 grams
Saturated fat 3 grams
Cholesterol 57 grams
Sodium 109 milligrams