DinnerMedium

Crispy Oven-Fried Chicken

Name: Crispy Oven-Fried Chicken
Prep time: 15 min
Cook time: 140 min
Total time: 155 min
Yield: 6
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

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.

2 h 35 min6 servings

Nutrition Facts (per serving)

Values are per serving · Serving Size: 1/2 breast or 2 small drumsticks, 1/6 of recipe

202

Calories

28g

Protein

Carbs

Fat

Fiber

Sugar

119mg

Sodium

Saturated Fat 1 g · Cholesterol 104 mg

Rings show one serving as a share of a 2,000 calorie reference day. In the Nutrola app they fill against your own goals.

Ingredients

non-fat (skim)
1/2 cup · or buttermilk
poultry seasoning
1 teaspoon
cornflakes, crumbled
1 cup
onion powder
1 1/2 tablespoons
garlic powder
1 1/2 tablespoons
black pepper
2 teaspoons
crushed pepper flakes
2 teaspoons
ground ginger
1 teaspoon
chicken breasts, skinless
4
chicken drumsticks, skinless
4
paprika
1/4 teaspoon
vegetable oil
1 teaspoon · to grease baking pan

Instructions

1
Wash hands with soap and water.
2
Preheat oven to 350 °F.
3
Add 1/2 teaspoon of poultry seasoning to milk.
4
Combine remaining 1/2 teaspoon of poultry seasoning and all other spices (except paprika) with cornflake crumbs and place in a plastic bag.
5
Dip chicken into milk, shake to remove excess, then quickly shake in bag with seasoning and crumbs.
6
Refrigerate for 1 hour.
7
Remove from refrigerator and sprinkle lightly with paprika for color.
8
Evenly space chicken on greased baking pan. Cover with aluminum foil and bake for 40 minutes.
9
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.)

Source: USDA MyPlate Kitchen · Heart Healthy Home Cooking: African American Style US Department of Health and Human Services National Heart, Lung, and Blood Institute

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