Stacey's Spicy Fried Chicken Breasts
List of Ingredients
Nonstick cooking spray
4 skinless, boneless chicken breast halves
1/2 cup unbleached all-purpose flour
1/2 cup dehydrated mashed potato flakes
1 1/2 to 3 teaspoons Creole or Cajun seasoning (for mild or spicy coating)
3/4 teaspoon salt
1/2 teaspoon ground black pepper
1 teaspoon ground oregano
1/2 teaspoon garlic powder
3/4 cup low-fat milk
1 egg
2 tablespoons canola oil
Recipe
Preheat oven to 450 degrees. Line a 9-by-9-inch baking dish with foil; coat foil with cooking spray.
Rinse chicken breasts. Pat dry with paper towels; set aside.
In a small bowl, combine flour, potato flakes, Creole seasoning, salt, pepper, oregano and garlic powder. Stir to blend well.
Combine milk and egg in another small bowl; beat with fork until smooth.
Place a large, heavy skillet over medium-high heat. Add canola oil; spread evenly over bottom of pan. Quickly dip a chicken breast first in the flour mixture, then in the egg mixture, then back in the flour mixture. Place in hot pan. Repeat with remaining chicken. Spray tops of chicken breasts with cooking spray.
When bottom of a breast is nicely browned, turn it over with spatula and brown other side. As both sides become brown, remove each chicken breast with spatula; place in prepared baking dish.
Transfer to oven; bake about 15 minutes or until the thickest part of the breast is no longer pink.
Yield: 4 servings.
Approximate nutrition information per serving: 288 calories; 9.5g fat (31 percent calories from fat); 96mg cholesterol; 31g protein; 18g carbohydrate; 1g fiber; 500mg sodium.
Note: this article appeared in FOOD ST. CLAIR-MONROE POST.
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