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Crispy Oven-Fried Chicken

Categories:
main dish, poultry, low fat, chicken

2 1/2 pounds chicken pieces - (to 3 lbs); skin removed
(or 6 boned skinned chicken breast
1/3 cup all-purpose flour
2 egg whites; lightly beaten
1 cup cornflake crumbs

Preheat the oven to 375 degrees. Lightly spray a cookie sheet with no-stick spray. Set the cookie sheet aside. To coat the chicken, first roll the pieces or breast halves in the flour to evenly cover all sides. Then dip the chicken in the egg whites and roll in the cornflake crumbs. Place the coated chicken pieces on the prepared cookie sheet. Bake for 45 to 55 minutes for the chicken pieces or 20 to 30 minutes for the boneless breast halves, or until tender and no longer pink. (Do not turn the chicken over during baking.) This recipe yields 6 servings. Comments: Just the simple step of switching to "oven frying" made this all-American favorite healthier. Nutritional Information Per Serving: Calories: 226; Fat: 2 grams (6% of calories); Cholesterol: 68 milligrams; Sodium: 303 milligrams; Fiber (grams) 0.6.


Source: "Prevention's Recipe Archive at http://www.prevention.com/cooking" S(Formatted for MC5): "12-30-1999 by Joe Comiskey - jcomiskey@krypto.net"

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Per serving: 84 Calories (kcal); trace Total Fat; (1% calories from fat); 3g Protein; 18g Carbohydrate; 0mg Cholesterol; 174mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates

NOTES : Weight Watcher points calculated at 5 Nutr. Assoc. : 0 0 0 0 0

Yield: 6 servings

Preparation Time: 0:00



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