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SOURCE: Keep the Beat, National Heart, Lung and Blood Institute

Crispy Oven-Fried Chicken

Yield: 6 Servings
Serving Size: 1/2 breast or 2 small drumsticks

ingredients

  • 1/2 cup skim milk or buttermilk
  • 1 tsp poultry seasoning
  • 1 cup cornflakes, crumbled
  • 1 1/2 tbsp onion powder
  • 1 1/2 tbsp garlic powder
  • 2 tsps black pepper
  • 2 tsps dried hot pepper, crushed
  • 1 tsp ginger, ground
  • 8 pieces chicken, skinless (4 breasts, 4 drumsticks)
  • a few shakes of paprika
  • 1 tsp vegetable oil
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NUTRITION FACTS PER SERVING
256 calories, 5 g fat, 1 g saturated fat, 82 mg cholesterol, 30 g protein, 22 g carbohydrates, 286 mg sodium, 339 mg potassium, 1 g fiber

directions

Preheat oven to 350 °F. Add 1/2 teaspoon of poultry seasoning to milk. Combine all other spices with cornflake crumbs and place in plastic bag. Wash chicken and pat dry. 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 added 30-40 minutes or until meat can be easily pulled away from bone with fork. Drumsticks may require less baking time than breasts. (Do not turn chicken during baking.) Crumbs will form crispy "skin."

recipe notes

Try using whole-wheat panko bread crumbs.

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