Oven-Fried Chicken

Recipe Ingredients

2		Boned skinned chicken breasts - (4 oz ea) - cut in half
4		Skinless chicken drumsticks - (2 1/2 oz ea) (small)
1 1/2 cups	93g / 3.3oz	Cornflakes - crushed
1 tablespoon	15ml	Dried parsley flakes
3 tablespoons	45ml	All-purpose flour
1/2 teaspoon	2.5ml	Poultry seasoning
1/4 teaspoon	1.3ml	Garlic salt
1/4 teaspoon	1.3ml	Freshly-ground black pepper
1		Egg white
1 tablespoon	15ml	Water
		Nonstick cooking spray - as needed

Recipe Instructions

Preheat oven to 375 degrees. Rinse chicken. Trim off any fat. Pat dry with paper towels.

Mix together cornflake crumbs and parsley in shallow bowl. Combine flour, poultry seasoning, garlic salt and pepper in resealable plastic food storage bag. Whisk together egg white and water in small bowl.

Add chicken to flour mixture, one or two pieces at a time. Seal bag; shake until chicken is well coated. Remove chicken from bag, shaking off excess flour. Dip into egg white mixture, coating all sides. Roll in crumb mixture. Place in shallow baking pan. Repeat with remaining chicken, flour mixture, egg white and crumb mixture.

Lightly spray chicken pieces with cooking spray. Bake breast pieces 18 to 20 minutes or until no longer pink in center. Bake drumsticks about 25 minutes or until juices run clear.

This recipe yields 4 servings.

Exchanges Per Serving: 1/2 Starch, 3 Meat.

Nutrition Facts: Calories 208; Calories from Fat 18%; Total Fat 4g; Saturated Fat 1g; Protein 27g; Carbohydrates 14g; Cholesterol 75mg; Sodium 348mg; Dietary Fiber 1g.

Source:
Diabetic Cooking at http://www.diabeticcooking.com

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