Crispy Oven-Fried Chicken

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

Yield: 6 servings
Recipe from Oxmoor House

More From Oxmoor House

Nutritional Information

Amount per serving
  • Calories: 220
  • Calories from fat: 19%
  • Fat: 4.6g
  • Saturated fat: 1.1g
  • Monounsaturated fat: 0.0g
  • Polyunsaturated fat: 0.0g
  • Protein: 30.9g
  • Carbohydrate: 11.9g
  • Fiber: 1.1g
  • Cholesterol: 89mg
  • Iron: 0.0mg
  • Sodium: 255mg
  • Calcium: 0.0mg

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. 1. Preheat oven to 350°.
  2. 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. 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. 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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