Crispy Oven-Fried Chicken
Keep the flavor but cut down on the fat and sodium with this oven-fried chicken recipe. A welcome addition to your next family meal or potluck.
- 6 Servings
- $6.00 - $8.99
Crispy Oven-Fried Chicken
Keep the flavor but cut down on the fat and sodium with this oven-fried chicken recipe. A welcome addition to your next family meal or potluck.
- 6 Servings
- $6.00 - $8.99
Ingredients
- 1/2 cup non-fat (skim)
- 1 teaspoon poultry seasoning
- 1 cup cornflakes, crumbled
- 1 1/2 tablespoons onion powder
- 1 1/2 tablespoons garlic powder
- 2 teaspoons black pepper
- 2 teaspoons crushed pepper flakes
- 1 teaspoon ground ginger
- 4 chicken breasts, skinless
- 4 chicken drumsticks, skinless
- 1/4 teaspoon paprika
- 1 teaspoon vegetable oil
Steps
Wash hands with soap and water.
Preheat oven to 350 °F.
Add 1/2 teaspoon of poultry seasoning to milk.
Combine remaining 1/2 teaspoon of poultry seasoning and all other spices (except paprika) with cornflake crumbs and place in a plastic bag.
Dip chicken into milk, shake to remove excess, then quickly shake in bag with seasoning and crumbs.
Refrigerate for 1 hour.
Remove from refrigerator and sprinkle lightly with paprika for color.
Evenly space chicken on greased baking pan. Cover with aluminum foil and bake for 40 minutes.
Remove foil and continue baking for an additional 30 to 40 minutes or until the meat can be easily pulled away form the bone with a fork. The drumsticks may require less baking time than the breasts. Crumbs will form a crispy "skin." (Do not turn chicken during baking.)
Ingredients
Serving Size: 1/2 breast or 2 small drumsticks, 1/6 of recipe
| Nutrients | Amount |
|---|---|
| Total Calories | 204 |
| Total Fat | 5 g |
| Saturated Fat | 1 g |
| Monounsaturated Fat | 2 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 8 mg |
| Omega 3 - DHA | 15 mg |
| Cholesterol | 94 mg |
| Carbohydrates | 9 g |
| Dietary Fiber | 1 g |
| Total Sugars | 2 g |
| Added Sugars included | 0 g |
| Protein | 30 g |
| Minerals | |
| Calcium | 54 mg |
| Potassium | 359 mg |
| Sodium | 232 mg |
| Copper | 106 mcg |
| Iron | 3 mg |
| Magnesium | 37 mg |
| Phosphorus | 254 mg |
| Selenium | 29 mcg |
| Zinc | 2 mg |
| Vitamins | |
| Vitamin A | 56 mcg RAE |
| Vitamin B6 | 0.7 mg |
| Vitamin B12 | 0.7 mg |
| Vitamin C | 2 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 6 mcg |
| Folate | 35 mcg DFE |
| Thiamin | 0.2 mg |
| Riboflavin | 0.3 mg |
| Niacin | 12 mg |
| Choline | 87 mg |
Source:
- Heart Healthy Home Cooking: African American Style
- US Department of Health and Human Services
- National Heart, Lung, and Blood Institute