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I would use everything in the orginial recipe except for the oil.. i'd use pam.
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CALORIES (appox)
Oven-Fried Honey Chicken
(2 servings easy to double)
1 tablespoon & 1 teaspoon honey 85
2 teaspoons balsamic or red wine vinegar 5
1/2 cup dried bread crumbs 194
1 teaspoon olive oil 40 (if you use it)
2 (4-6oz.) fresh boneless, skinless chicken breasts, halves 4oz = 125 each x 2 = 250, 6oz = 187 each x 2 = 374
Add up the ingredients that YOU use, then divide by 2 (for this recipe), that will give you your calories per serving. Hope that helps
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I made this for dinner last night and it was wonderful. I used the original recipe with balsamic vinegar, except I used 1/2 cup of corn flake crumbs. I have a strange round rack with slits in it - I think it was meant to put jars on when you're sterilizing them before canning stuff - and I sprayed that with Pam, put it in a big CorningWare baking dish, and cooked the chicken on the rack. I cooked it for 45 minutes instead of 30 and turned it twice during cooking. The chicken was great and not at all soggy.
Thanks, Shell, great recipe!
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[Research tells us fourteen out of any ten individuals likes chocolate. - Sandra Boynton]
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~ Beth
Constipation, pain prodominent,cramps, spasms and bloat!
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I'm meal planning challenged! 
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~ Beth
Constipation, pain prodominent,cramps, spasms and bloat!
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mashed potatoes and a veggie (usually beets - my husband hates them and I hate green beans, so I make both and we each get what we like!  ). I've also made Heather's cornbread with this. Sweet potatoes would be good also.
Hope that helps get you started on ideas.
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...with just eating peas and green beans (how can anyone not like green beans  )as my IF veggie. If I did carrots or beets I wouldn't have any IF. I didn't think that would good for a C person?
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~ Beth
Constipation, pain prodominent,cramps, spasms and bloat!
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Hi Beth, Carrots and beets do have a subtancial amount of IF
in them. Just check out the fiber chart on the Northwestern
Med. School web site. Even by H's smushable rule,just try
smushing a raw carrot, not too easy. -Bob
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<img src="http://www.math.mtu.edu/~rwkolkka/BritPicA.jpg">
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How about smashed potatoes with the skin still on? Just boil up the potato and smash it up with some chicken broth and some ICBINB light. Also maybe some creamed spinach? Just boil up some frozen spinach, drain it, and mix in some safe soy or rice cheese. Add a little soy milk to thin it if you need to. Spinach has a ton of IF and should be tolerable alongside the potatoes or a roll.
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Amanda
I live in the Big Apple, but I don't eat the skin
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