Crispy Oven-Fried Chicken

recipe
Crispy "fried" chicken returns to the picnic basket with this heart-healthy version of the traditional classic.

Yield:

6 servings

Recipe from

Oxmoor House

Nutritional Information

Calories 220
Caloriesfromfat 19 %
Fat 4.6 g
Satfat 1.1 g
Monofat 0.0 g
Polyfat 0.0 g
Protein 30.9 g
Carbohydrate 11.9 g
Fiber 1.1 g
Cholesterol 89 mg
Iron 0.0 mg
Sodium 255 mg
Calcium 0.0 mg

Ingredients

1/3 cup egg substitute
1 tablespoon water
1 cup crispy rice cereal, crushed
1/3 cup toasted wheat germ
1 tablespoon instant minced onion
1/2 teaspoon salt-free herb-and-spice blend
1/4 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon pepper
1 (3-pound) broiler-fryer, cut up and skinned
1/4 cup all-purpose flour
Cooking spray

Preparation

1. Preheat oven to 350°.

2. Combine egg substitute and water in a small shallow dish. Combine cereal and next 6 ingredients in a small shallow dish. Set aside.

3. Combine chicken and flour in a large heavy-duty zip-top plastic bag; seal bag, and shake until chicken is coated. Dip chicken in egg substitute mixture; dredge in cereal mixture.

4. Place chicken on rack of a broiler pan coated with cooking spray. Bake, uncovered, at 350° for 1 hour or until chicken is tender.

Note:

501 Delicious Heart Healthy Recipes

January 2001
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