Oven Fried Chicken
- Level: Easy
- Yield: 6 to 8 servings
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- Nutritional Analysis
- Per Serving
- Calories
- 270 calorie
- Total Fat
- 5 grams
- Saturated Fat
- 1 grams
- Sodium
- 590 milligrams
- Carbohydrates
- 21 grams
- Dietary Fiber
- 1 grams
- Protein
- 33 grams
- Total: 1 hr
- Prep: 15 min
- Cook: 45 min
Ingredients
1/2 sleeve (about 20) whole-grain salted crackers, pulsed in a food processor until fine (about 1/2 cup)
2 1/2 cups corn cereal flakes, pulsed in a food processor to fine crumbs (about 1/2 cup)
2 tablespoons sesame seeds
3/4 teaspoon cayenne pepper
1/2 teaspoon garlic powder
2 egg whites
1 cup lowfat, plain yogurt
1 tablespoon Dijon mustard
1/2 teaspoon salt
Olive oil cooking spray
4 medium sized skinless chicken breasts and 4 skinless chicken thighs, rinsed and patted dry (about 3 1/2 pounds chicken)
Directions
- Preheat oven to 375 degrees F. Lightly spray a baking sheet with olive oil.
- Combine the crackers and corn cereal crumbs, sesame seeds, cayenne, and garlic powder in a shallow bowl. Reserve.
- In a large bowl, combine egg whites, yogurt, Dijon mustard, and salt. Add the chicken pieces and coat thoroughly with the yogurt mixture.
- 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.
- Bake for 45 to 50 minutes, or until juices run clear when chicken is pierced with a knife.