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Oven-Fried Chicken

Cook time 45 mins
Yield 6 servings.

Ingredients

  • 1/4 cup fine, dry breadcrumbs
  • 1 teaspoon paprika
  • 1/2 teaspoon dried whole thyme
  • 1/4 teaspoon freshly ground pepper
  • 1 (3-pound) broiler-fryer, skinned and cut up
  • Vegetable cooking spray
  • 1 1/2 tablespoons reduced-calorie margarine
  • 1 cup evaporated skimmed milk
  • 1/2 cup canned no-salt-added chicken broth, undiluted
  • 2 tablespoons all-purpose flour
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground white pepper

Nutrition Information

  • calories 208
  • caloriesfromfat 24 %
  • fat 5.6 g
  • satfat 1.2 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 27.4 g
  • carbohydrate 10.4 g
  • fiber 0.0 g
  • cholesterol 78 mg
  • iron 0.0 mg
  • sodium 289 mg
  • calcium 0.0 mg

How to Make It

  1. Combine first 4 ingredients in a shallow dish; stir well. Dredge chicken pieces in crumb mixture, coating each piece well. Place on a baking sheet coated with cooking spray. Bake at 375° for 45 minutes or until chicken is done.

  2. Melt margarine in a small saucepan over medium heat. Combine milk, broth, and flour; stir until smooth. Gradually add to margarine, stirring constantly. Cook over medium heat, stirring constantly, until mixture is thickened and bubbly. Stir in salt and white pepper. Serve with chicken.

Light and Luscious