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Crispy Oven-Fried Chicken
Kids will love this chicken—and it’s good for the heart.
n ½ cup fat-free milk or buttermilk
n 1 teaspoon poultry seasoning
n 1 cup cornflakes, crumbled
n 1½ tablespoons onion powder
n 1½ tablespoons garlic powder
n 2 teaspoons black pepper
n 2 teaspoons dried hot pepper, crushed
n 1 teaspoon ginger, ground
n 8 pieces chicken, skinless (4 breasts, 4 drumsticks)
n a few shakes paprika
n 1 teaspoon vegetable oil
1
. Preheat oven to 350 oF.
2
3
. Add ½ teaspoon of poultry seasoning to milk.
. Combine all other spices with cornflake crumbs, and place in
plastic bag.
4
. Wash chicken and pat dry. Dip chicken into milk and shake to remove
excess. Quickly shake in bag with seasonings and crumbs, and remove
the chicken from the bag.
5. Refrigerate chicken for 1 hour.
6
. Remove chicken from refrigerator and sprinkle lightly with
paprika for color.
7
. Space chicken evenly on greased
baking pan.
Yield: 10 servings
Serving size: ½ breast or 2
small drumsticks
Calories 117
8
. Cover with aluminum foil and bake
for 40 minutes. Remove foil and
continue baking for another 30–40
minutes or until meat can easily be
pulled away from the bone with fork.
Drumsticks may require less baking
time than breasts. Crumbs will form
crispy “skin.”
Total Fat 3 g
Saturated Fat 1 g
Cholesterol 49 mg
Sodium 67 mg
Total Fiber 1 g
Protein 17 g
Carbohydrates 6 g
Potassium 1 mg
Note: Do not turn chicken during baking.
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Heart Healthy Home Cooking
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