CHK: Best Oven-Fried Chicken
Source of Recipe
"Eat What you Love", by Marlene Koch
2 large egg whites
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 teaspoon cayenne pepper
1/2 teaspoon ground sage
1/4 teaspoon dried thyme
1 1/4 cups cornflake cereal
1/4 cup plain breadcrumbs
1/2 teaspoon black pepper
1/2 teaspoon salt
2 tablespoons all-purpose flour
1 1/2 pounds chicken pieces -- skinned
Preheat the oven to 400 degrees F. Place a wire rack on top of a baking sheet and spray with cooking spray.
In a shallow bowl, whisk together the egg whites with the garlic powder, onion powder, cayenne pepper, sage, and thyme.
Place the cereal in a plastic bag and crush thoroughly with a rolling pin. Place in a shallow bowl and mix together with the breadcrumbs, pepper, and salt.
Place the flour in a third shallow bowl.
To bread the chicken pieces, first dredge the chicken in the flour to coat. Next, dip each piece of chicken into the egg white mixture, followed by the crumb mixture, making sure to cover all surfaces. Repeat until all the chicken is coated.
Place the chicken pieces on the prepared rack and bake for 45 minutes, or until the chicken is golden brown and registers 180 degrees F. when tested with a meat thermometer in the thickest part.
Nutrition info per serving (Average of pieces).
Calories 255, carbohydrate 13 g (sugars 1 g), total fat 8 g, protein 32 g, fiber 0 g, cholesterol 65 mg, sodium 325 mg
Diabetic exchanges: 4 lean meat, 1 starch
Carbohydrate choices: 1
Weight Watcher Point Comparison: 6 points
Author's note: One extra crispy chicken breast at KFC weighs in at 460 calories, 28 grams of fat, and 16 grams of carbohydrate.
Categories: Chicken, Diabetic, Low-cal
Recipe typed for you by Judi Mae Phelps.
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