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Oven Fried Chicken Recipe

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


Submitted by thisurbankitchen

Makes 6 servings



Spin on fried chicken, flavorful and delicious. Dip with honey mustard or dijon!

Recipe Ingredients for Oven Fried Chicken

4 ounces crackers
2 1/2 cups bran flakes
3/4 teaspoon cayenne pepper
1/2 teaspoon garlic powder
2 egg whites
1/2 cup plain yogurt
1 tablespoon Dijon mustard
1/2 teaspoon salt
1 teaspoon Olive oil
1 pound chicken breast
1/2 pound chicken thighs

Recipe Directions for Oven Fried Chicken

  1. Ingredients

  2. 1/2 sleeve (about 20) whole-grain salted crackers, pulsed in a food processor until fine (about 1/2 cup)

  3. 2 1/2 cups corn cereal flakes, pulsed in a food processor to fine crumbs (about 1/2 cup)

  4. 2 tablespoons sesame seeds

  5. 3/4 teaspoon cayenne pepper

  6. 1/2 teaspoon garlic powder

  7. 2 egg whites

  8. 1 cup lowfat, plain yogurt

  9. 1 tablespoon Dijon mustard

  10. 1/2 teaspoon salt

  11. Olive oil cooking spray

  12. 4 medium sized skinless chicken breasts and 4 skinless chicken thighs, rinsed and patted dry (about 3 1/2 pounds chicken)

  13. Directions

  14. Preheat oven to 375 degrees F. Lightly spray a baking sheet with olive oil.

  15. Combine the crackers and corn cereal crumbs, sesame seeds, cayenne, and garlic powder in a shallow bowl. Reserve.

  16. In a large bowl, combine egg whites, yogurt, Dijon mustard, and salt. Add the chicken pieces and coat thoroughly with the yogurt mixture.

  17. One at a time, dip the chicken pieces in the cracker mixture, packing crumbs onto chicken. Arrange the chicken on a baking sheet and spray lightly with olive oil cooking spray.

  18. Bake for 45 to 50 minutes, or until juices run clear when chicken is pierced with a knife.

Categories

Main Dish

Nutrition Facts
Serving Size 184.6g
Amount Per Serving
Calories
373
Calories from Fat
106
% Daily Value*
Total Fat
11.8g
18%
Saturated Fat
2.6g
13%
Trans Fat
0.0g
Cholesterol
99mg
33%
Sodium
625mg
26%
Potassium
489mg
14%
Total Carbohydrates
26.9g
9%
Dietary Fiber
3.4g
14%
Sugars
5.1g
Protein
39.8g
Vitamin A 11% Vitamin C 1%
Calcium 9% Iron 36%
* 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
  • Very high in niacin
  • High in phosphorus
  • High in selenium
  • High in vitamin B6
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