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Chicken: 5 pt. Southern Oven "Fried" Chicken

Source of Recipe

www.weightwatchers.com


List of Ingredients

1/2 cup fat-free buttermilk
2 drops hot red pepper sauce up to 3
1/2 cup corn flakes crushed
3 tablespoons all-purpose flour
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
2 pounds chicken parts skinned
4 teaspoons canola oil


Recipe

1. Preheat oven to 400 degrees F; spray a large baking sheet with nonstick cooking spray. 2. In a large shallow bowl, combine the buttermilk and pepper sauce. On a sheet of wax paper, combine the corn flake crumbs, flour, salt, and pepper. Dip the chicken in the buttermilk, then dredge in the corn flake mixture, coating completely. Place the chicken on the baking sheet; drizzle with the oil. Bake 30 minutes; turn the chicken over. Bake until cooked through, 15-20 minutes longer.

Serves 4.

Per Serving: 229 Calories, 10g Total Fat, 2g Saturated Fat, 64mg Cholesterol, 295 mg Sodium, 11g Total Carbohydrate, 0g Dietary Fiber, 23g Protein, 49mg Calcium

COOKING TIPS * Always marinate chicken in the refrigerator. * Never stuff an uncooked bird in advance - stuff it just before you put it in to roast.