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Oven-Fried Chicken


Oven-Fried Chicken

Oven-Fried Chicken

Yield

Makes 4 servings

Ingredients

4 boneless skinless chicken breasts (4 ounces each)
4 small skinless chicken drumsticks (about 2-1/2 ounces each)
3 tablespoons all-purpose flour
1/2 teaspoon poultry seasoning
1/4 teaspoon garlic salt
1/4 teaspoon black pepper
1-1/2 cups cornflakes, crushed
1 tablespoon dried parsley flakes
1 egg white
1 tablespoon water
Nonstick cooking spray

Preparation

  1. Preheat oven to 375°F. Trim fat from chicken; discard.
  2. Combine flour, poultry seasoning, garlic salt and pepper in resealable food storage bag. Combine cornflake crumbs and parsley in small shallow bowl. Whisk together egg white and water in small bowl.
  3. Add chicken to flour mixture, one or two pieces at a time. Seal bag; shake until chicken is well coated. Remove chicken from bag, shaking off excess flour. Dip into egg white mixture, coating all sides. Roll in crumb mixture. Place in shallow baking pan. Repeat with remaining chicken, flour mixture, egg white mixture and crumb mixture.
  4. Lightly spray chicken pieces with cooking spray. Bake breast pieces 18 to 20 minutes or until no longer pink in center. Bake drumsticks about 25 minutes or until juices run clear.

Nutritional Information

Serving Size: 1 chicken breast half plus 1 drumstick
Fiber 1 g
Carbohydrate 13 g
Cholesterol 170 mg
Saturated Fat 2 g
Total Fat 6 g
Calories from Fat 17 %
Calories 314
Protein 50 g
Sodium 278 mg

Dietary Exchange

Meat 5
Starch 1

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