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Jyl Steinback
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Chicken On a Stick

Easy - Do Ahead

1 lb. fat-free chicken tenders, cubed
2 cups fat-free bread crumbs
1 tsp. garlic powder
1 tsp. onion powder
1/4 tsp. oregano
1/2 cup lemon juice
1/2 cup fat-free Parmesan cheese
1/2 cup fat-free Italian salad dressing

Place chicken cubes in a medium bowl. In a small bowl, combine bread crumbs with garlic powder, onion powder and oregano. Mix well. Add 1 cup crumb mixture, lemon juice and Parmesan cheese to chicken. Pour in enough Italian dressing to coat chicken; mix thoroughly. Cover and refrigerate overnight. Next day: press crumb mixture into chicken. Thread chicken onto skewers and pack tightly. Roll skewers in remaining bread crumbs. Prepare a medium hot fire and lightly spray grill with nonfat cooking spray; place skewers on grill 10 to 15 minutes, until bread crumbs are golden brown and chicken is cooked through. Rotate skewers halfway through cooking to prevent bread crumbs from burning. Slide chicken off skewers and serve. Great with fat-free honey mustard, B-B-Q sauce, or fat-free pasta sauce.

Serves: 4

Nutrition per Serving:
Calories 323
Carbohydrate 48 grams
Cholesterol 70 milligrams
Dietary Fiber 1 gram
Protein 35 grams
Sodium 884 milligrams

1 starch
4 meat
2 fruit

Shopping List:
1 lb. fat-free chicken tenders, fat-free bread crumbs (or 4 slices bread, crushed), garlic powder, onion powder, oregano, lemon juice, 4 oz. fat-free Parmesan cheese, 4 oz. fat-free Italian salad dressing.