Unfried Chicken or Fish

You will need:
1 cup Bread crumbs
1 Tbsp
1 tsp Oregano or Italian Seasoning
1/2 tsp Salt
1/4 tsp Pepper
2 1/2 Tbsp Vegetable oil
3 lbs Skinless chicken pieces
1. Preheat the oven to 375 degrees.
per in a plastic bag. Close the top and shake
all the ingredients together.
Roll the chicken pieces around in the bowl until
the chicken is covered in oil.
4. Put chicken pieces into the bag with the bread crumb mixture and
shake until the chicken is coated with the crumbs.
5. Place chicken on a cookie sheet (spray sheet with vegetable oil first).
minutes, until golden brown. The chicken is done if the juice is clear
(not pink) when you poke a fork into it.
fish falls apart when you poke it with a fork. Squeeze lemon juice on
top for extra flavor.
Grated parmesan cheese
oregano (or Italian Seasoning), salt, and pep
3. Pour the vegetable oil into a small, square bowl.
2. Combine the bread crumbs, parmesan cheese,
6. Bake for 25 minutes. Turn the pieces over and bake for another 20 to 25
Makes 6-8 servings. Food Guide Pyramid servings (based on 8 servings): 2 protein.
Note: For fish, use 1 pound fish (catfish or red snapper) fillets in
stead of the chicken in this recipe. Bake for 10 to 20 minutes or until the