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.

501 Delicious Heart Healthy Recipes,

Oxmoor House

January 2001
My Notes

Only you will be able to view, print, and edit this note.

Add Note