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Crispy Oven-Fried Chicken

Yield 6 servings
Crispy "fried" chicken returns to the picnic basket with this heart-healthy version of the traditional classic.

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

Nutrition 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

How to Make It

  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.

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