Oven Fried Chicken Recipe

Looking for an easy Oven Fried Chicken recipe? Learn how to make Oven Fried Chicken using healthy ingredients.


Submitted by christinavt

Makes 4 servings



Crunchy fried chicken that keeps the taste but cuts the fat. Great with Healthy Mac & Cheese or Sweet Potato Mash. From Core Performance. chicken breasts, egg, egg-white, Dijon mustard, whole-wheat melba toast, dried rosemary, dried oregano, garlic powder, salt, ground black pepper, cayenne pepper cvt

Recipe Ingredients for Oven Fried Chicken

12 ounces cooked chicken breast, net from 16 fresh skinless, boneless breast
1 large egg
1 large egg white
30 g (2 Tbs.) Dijon mustard (75534)
5 oz (1 box whole-wheat) melba toast (89069)
1 tsp dried thyme
1 tsp dried rosemary
1/2 tsp dried oregano
1/2 tsp garlic powder
1/4 tsp salt
1/2 tsp ground black pepper
1/4 tsp cayenne pepper

Recipe Directions for Oven Fried Chicken

  1. In a mixing bowl, blend the egg, egg white, and Dijon mustard. Whisk the ingredients thoroughly. This will create a sticky coating that will allow the "breading" to form a nice batter-like crust on the chicken.

  2. To make the breading, place the melba toast, thyme, rosemary, oregano, garlic powder, black pepper, salt, and cayenne pepper in a food processor and grind away, but avoid grinding the ingredients down to a fine powder.

  3. Place the breading on a plate. Dip the chicken breasts in the egg mixture, place them into the breading and coat the chicken in the mixture. If you want extra crispy chicken, double dip the chicken in the breading.

  4. Place the chicken-breasts onto a baking tin and spray them lightly with Pam. Place the tin into a 400-degree preheated oven and bake for 15 to 17 minutes. Take them out, flip them over, lightly spray again with Pam, and stick them back in the oven for another 15 to 17 minutes. There should be no pink when you cut through the middle of the breast.

Categories

Chicken, Herbs, Main Dish, American, Bake, Sugar-Free

Nutrition Facts
Serving Size 150.6g
Amount Per Serving
Calories
291
Calories from Fat
45
% Daily Value*
Total Fat
5.0g
8%
Saturated Fat
1.2g
6%
Trans Fat
0.0g
Cholesterol
125mg
42%
Sodium
556mg
23%
Potassium
265mg
8%
Total Carbohydrates
29.4g
10%
Dietary Fiber
5.4g
22%
Sugars
0.2g
Protein
34.6g
Vitamin A 3% Vitamin C 1%
Calcium 3% Iron 9%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B-
  Good points
  • Low in saturated fat
  • Very low in sugar
  • High in niacin
  • High in selenium
  •   Bad points
  • High in cholesterol
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