On a Stick
- 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.
Carbohydrate 48 grams
Cholesterol 70 milligrams
Dietary Fiber 1 gram
Protein 35 grams
Sodium 884 milligrams
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.