Oven Fried Chicken
Ingredients
-
cooking spray
-
20
crackers, whole-grain, saltine-like, pulsed in a food processor to fine crumbs (about 1/2 cup)
-
2 1/2
cup(s)
cereal, Cornflakes, pulsed in a food processor to fine crumbs (about 1/2 cup)
-
2
tablespoon
sesame seeds
-
3/4
teaspoon
pepper, cayenne
-
1/2
teaspoon
garlic powder
-
2
large
egg white(s)
-
1
cup(s)
yogurt, low-fat plain
-
1
tablespoon
mustard, dijon-style
-
1/2
teaspoon
salt
-
4
chicken breast halves, bone in, skin removed, rinsed and patted dry
-
4
chicken, thighs, bone in, skin removed, rinsed and patted dry
Preparation
Preheat the oven to 375°F. Lightly spray a baking sheet with cooking spray.
Combine the saltine and corn flake crumbs, sesame seeds, cayenne, and garlic powder in a shallow bowl.
In a large bowl, the egg whites, yogurt, mustard, and salt. Add the chicken pieces and coat thoroughly with the yogurt mixture. Then, one at a time, dip the chicken pieces in the cracker mixture, packing the crumbs evenly onto the chicken. Arrange the chicken on the prepared baking sheet and spray the tops lightly with cooking spray. Bake until the juices run clear when the chicken is pierced with a knife, 45 to 50 minutes.
Serving size: 1 breast half or 2 thighs
Nutrient Notes: Excellent source of: Niacin, Vitamin B6, Selenium, Riboflavin, Thiamin, Vitamin B12, Iron, and Phosphorus; Good source of: Folate, Pantothenic Acid, Calcium, Magnesium, Manganese, Potassium, and Zinc.
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Prep Time: 10 mins
Cook Time: 50 mins
Total Time: 1 h
Contains Nuts
Contains Wheat/Gluten
Contains Dairy
Contains Egg
Most Popular
Nutrition Facts
Number of servings: 6
Amount Per Serving
Calories: 270
Total Fat: 5 g
Sat Fat: 1 g
Cholesterol: 85 mg
Sodium: 590 mg
Total Carbohydrate: 21 g
Fiber: 1 g
Protein: 33 g
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