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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 rxolive

Makes 15 servings



1 hr. total prep and cooking time. Recipe from Food Network host Ellie Krieger

Recipe Ingredients for Oven Fried Chicken

1 cooking spray
20 crackers, whole-grain, saltine-like, pulsed in a food processor to fine crumbs (about 1/2 cup)
2 1/2 cup(s) cereal, cornflakes, pulsed in a food processor to fine crumbs (about 1/2 cup)
2 tablespoon sesame seeds
3/4 teaspoon pepper, cayenne
1/2 teaspoon garlic powder
2 large egg white(s)
1 cup yogurt, low-fat plain
1 tablespoon mustard, dijon-style
1/2 teaspoon salt
16 oz chicken breast halves, bone in, skin removed, rinsed and patted dry
12 oz chicken, thighs, bone in, skin removed, rinsed and patted dry

Recipe Directions for Oven Fried Chicken

  1. Preheat the oven to 375F. Lightly spray a baking sheet with cooking spray.

  2. Combine the saltine and corn flake crumbs, sesame seeds, cayenne, and garlic powder in a shallow bowl.

  3. In a large bowl, the egg whites, yogurt, mustard, and salt. Add the chicken pieces and coat thoroughly with the yogurt mixture. Then, one at a time, dip the chicken pieces in the cracker mixture, packing the crumbs evenly onto the chicken. Arrange the chicken on the prepared baking sheet and spray the tops lightly with cooking spray. Bake until the juices run clear when the chicken is pierced with a knife, 45 to 50 minutes.

Categories

Main Dish

Nutrition Facts
Serving Size 84.4g
Amount Per Serving
Calories
143
Calories from Fat
49
% Daily Value*
Total Fat
5.4g
8%
Saturated Fat
1.3g
6%
Trans Fat
0.0g
Cholesterol
45mg
15%
Sodium
182mg
8%
Potassium
191mg
5%
Total Carbohydrates
5.2g
2%
Dietary Fiber
0.4g
2%
Sugars
1.4g
Protein
17.6g
Vitamin A 1% Vitamin C 0%
Calcium 6% Iron 6%
* 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
  • High in niacin
  • High in phosphorus
  • High in selenium
  •   Bad points
  • High in cholesterol
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