WHERE TO BUY SPRAY STARCH RECIPES

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CRUNCHY OVEN-BAKED TILAPIA RECIPE: HOW TO MAKE IT



Crunchy Oven-Baked Tilapia Recipe: How to Make It image

This baked tilapia is perfectly crunchy. Dip it in the fresh lime mayo for a burst of bright citrus flavor. —Leslie Palmer, Swampscott, Massachusetts

Provided by Taste of Home

Categories     Dinner

Total Time 25 minutes

Prep Time 10 minutes

Cook Time 15 minutes

Yield 4 servings.

Number Of Ingredients 10

4 tilapia fillets (6 ounces each)
1 tablespoon reduced-fat mayonnaise
1 tablespoon lime juice
1/4 teaspoon grated lime zest
1/2 teaspoon salt
1/4 teaspoon onion powder
1/4 teaspoon pepper
1/2 cup panko bread crumbs
Cooking spray
2 tablespoons minced fresh cilantro or parsley

Steps:

  • Preheat oven to 425°. Place fillets on a baking sheet coated with cooking spray. In a small bowl, mix the mayonnaise, lime juice and zest, salt, onion powder and pepper. Spread mayonnaise mixture over fish. Sprinkle with bread crumbs; spritz with cooking spray., Bake until fish just begins to flake easily with a fork, 15-20 minutes. Sprinkle with cilantro.

Nutrition Facts : Calories 186 calories, FatContent 3g fat (1g saturated fat), CholesterolContent 84mg cholesterol, SodiumContent 401mg sodium, CarbohydrateContent 6g carbohydrate (0 sugars, FiberContent 0 fiber), ProteinContent 33g protein. Diabetic Exchanges 5 lean meat

CRUNCHY HERBED CHICKEN BREASTS RECIPE: HOW TO MAKE IT



Crunchy Herbed Chicken Breasts Recipe: How to Make It image

This Italian dish is out of this world. I’m always getting requests to make it for family and friends. —Lucia Johnson, Massena, New York

Provided by Taste of Home

Categories     Dinner

Total Time 40 minutes

Prep Time 15 minutes

Cook Time 25 minutes

Yield 6 servings.

Number Of Ingredients 13

2/3 cup panko bread crumbs
1/2 cup grated Parmesan cheese
1/2 cup grated Romano cheese
1 tablespoon minced fresh oregano or 1 teaspoon dried oregano
1 tablespoon minced fresh basil or 1 teaspoon dried basil
2 teaspoons minced fresh parsley
2 garlic cloves, minced
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 cup all-purpose flour
2 large eggs, lightly beaten
6 boneless skinless chicken breast halves (5 ounces each)
Olive oil-flavored cooking spray

Steps:

  • In a shallow bowl, mix the first 9 ingredients. Place flour and eggs in separate shallow bowls. Dip both sides of chicken in the flour, eggs, then crumb mixture, patting to help coating adhere., Place on a greased baking sheet. Spritz tops with cooking spray. Bake at 375° for 25-30 minutes or until a thermometer reads 170°.

Nutrition Facts : Calories 244 calories, FatContent 8g fat (3g saturated fat), CholesterolContent 139mg cholesterol, SodiumContent 333mg sodium, CarbohydrateContent 7g carbohydrate (0 sugars, FiberContent 0 fiber), ProteinContent 35g protein. Diabetic Exchanges 4 lean meat

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