OVEN FRIED CHICKEN
Just Tell Me What to Eat!
by Timothy S. Harlan
Fried chicken or fish doesn't have to be deep-fat-fried to have all the flavor. This recipe works well with any piece of chicken (with or without the bone). Use skinless legs, thighs, or breasts.
Servings: 4
Serving Size: 1 chicken piece
This recipe can easily be multiplied
Cooking Time: 45 minutes
Leftovers keep well for 2 days. Allow to cool before refrigerating.
INGREDIENTS
• 1 large egg
• 1 large egg white
• 1 tablespoon Dijon mustard
• 1 (5-ounce) box plain melba toast
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• 1/2 teaspoon dried oregano
• 1/4 teaspoon garlic powder
• 1/4 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• 1/4 teaspoon cayenne
• 4 (4-ounce) boneless, skinless chicken breasts
• Spray oil
DIRECTIONS
1. Place the egg, egg white, and mustard in a small bowl. Whisk until smooth.
2. In a food processor fitted with a steel blade, place the melba toast, thyme, rosemary, oregano, garlic powder, salt, black pepper, and cayenne. Process into small crumbs. Leave some pieces about the size of currants.
3. Preheat the oven to 400°F. Dredge a chicken breast in the egg mixture, coating thoroughly. Dredge in the bread crumbs, patting and turning frequently until well coated.
4. Place the chicken on a cookie sheet or baking rack and then place in the oven. Bake for 3 minutes and then lightly spray the top of each chicken breast with the oil. Bake for 5 minutes more and then turn. Spray lightly with the oil again and bake for about 6 more minutes.
NUTRITION FACTS
Serving size 1 chicken breast - Servings 4
Calories 293
Calories from Fat 36
Total Fat 4 g (6%)
Saturated Fat 1 g (5%)
Trans Fat 0 g
Monounsaturated Fat 1 g
Cholesterol 119 mg (40%)
Sodium 588 mg (25%)
Total Carbohydrates 28 g (9%)
Dietary Fiber 3 g (11%)
Sugars 1 g
Protein 33 g
Vitamin A (3%)
Vitamin C (3%)
Calcium (7%)
Iron (16%)
Percentages refer to % Daily Value.
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