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    Commando Fried Chicken


    Source of Recipe


    Juan Carlos Cruz

    Recipe Introduction


    Difficulty: Easy
    Prep Time: 15 minutes
    Inactive Prep Time: 2 hours
    Cook Time: 35 minutes
    Yield: 4 servings

    List of Ingredients




    2 cups buttermilk 1 tablespoon hot sauce 1 frying chicken (about 3 pounds), cut into 8 pieces, all skin removed 1/2 cup egg substitute 1/4 cup whole-grain Dijon mustard 1 cup flaky corn cereal, roughly crushed (recommended: Corn Flakes) 1/4 cup grated Parmesan 1 tablespoon dried oregano Cooking spray

    Recipe



    Combine buttermilk and hot sauce in a bowl. Place chicken in a shallow pan and pour buttermilk mixture over chicken. Cover tightly and marinate in the refrigerator for 2 hours. Preheat oven to 350 degrees F. Combine egg substitute and whole-grain mustard in a shallow dish. Combine cereal, Parmesan, and oregano in a second shallow dish. Remove chicken from marinade and drain excess liquid. Dip chicken pieces, 1 at a time, into the egg mustard mixture and then dredge in the cereal mixture. Place chicken on a wire rack set on top of a baking sheet. Lightly spray the chicken with cooking spray. Bake for 35 minutes or until chicken is fully cooked through and juices run clear when pierced with a knife.

    Nutritional analysis per serving
    Calories 330
    Total fat 11.27 grams
    Saturated fat 2.5 grams
    Carbohydrates 9.2 grams
    Fiber 0.15 grams
 

 

 

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