Double-Dipped Oven-Fried Chicken

Makes 4 servings

4 boneless, skinless chicken breast steaks (around 1 1/2 pounds)
2 cups lowfat buttermilk
1 1/2 cups flour
1 teaspoon salt
1/2 teaspoon black pepper, or add more to taste
1 1/2 teaspoons oregano flakes
1 1/2 teaspoons garlic powder or granulated garlic (if tolerated)
1/2 teaspoon paprika (if tolerated)
1/4 teaspoon cayenne red pepper (if tolerated)
4 teaspoons canola oil

1. Rinse chicken pieces and pat dry with paper towels. Cut each breast into about three long strips.
2. Add buttermilk to medium bowl and add the chicken strips, turning them to coat well. Cover and refrigerate for at least 2 hours and up to 24 hours.
3. Preheat oven to 450 degrees. Coat the bottom of a
   9 x 13-inch pan with canola oil.
4. Add flour, salt, pepper, oregano, garlic, paprika and cayenne to an 8-cup measure (or medium-sized bowl) and whisk to blend well. Remove chicken strips from buttermilk with a slotted spoon and place in a pie plate. Roll each chicken strip first in the flour mixture, then back in the buttermilk, then back again into the flour one last time. Place each double-dipped chicken strip into the prepared baking pan. Coat the tops of the strips with canola cooking spray.
5. Bake for 25–30 minutes or until chicken is cooked throughout. Switch oven to broil and broil chicken strips for about one minute (watching carefully to lightly brown the tops). Serve with your favorite condiments.

Per serving (if half of the buttermilk and 2/3 of the flour mixture is used up with the chicken): 300 calories,
31 g protein, 26 g carbohydrate, 8 g fat
(1.6 g saturated fat, 4 g monounsaturated fat,
2.2 g polyunsaturated fat), 75 mg cholesterol, 1 g fiber,
486 mg sodium. Calories from fat: 24 percent.
Omega-3 fatty acids = .8 g, Omega-6 fatty acids = 1.4 g