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Crispy Oven-Fried Chicken

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Crispy Oven-Fried Chicken
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  • Makes: 6 servings

Keep the flavor but cut down on the fat and sodium with this over-fried chicken recipe. A welcome addition to your next family meal or potluck.

Ingredients

  • 1/2 cup milk, non-fat (or buttermilk)
  • 1 teaspoon poultry seasoning
  • 1 cup cornflakes, crumbled
  • 1 1/2 tablespoon onion powder
  • 1 1/2 tablespoon garlic powder
  • 2 teaspoon black pepper
  • 2 teaspoon hot pepper (dried crushed)
  • 1 teaspoon ginger (ground)
  • 4 chicken breasts, skinless
  • 4 chicken drumsticks, skinless
  • 1/16 teaspoon paprika (a few shakes of)
  • 1 teaspoon vegetable oil (to grease baking pan)

Directions

1. Preheat oven to 350 degrees.

2. Add 1/2 teaspoon of poultry seasoning to milk.

3. Combine all other spices with cornflake crumbs and place in a plastic bag.

4. Dip chicken into milk, shake to remove excess, then quickly shake in bag with seasoning and crumbs.

5. Refrigerate for 1 hour.

6. Remove from refrigerator and sprinkle lightly with paprika for color.

7. Evenly space chicken on greased baking pan.

8. Cover with aluminum foil and bake for 40 minutes.

9. Remove foil and continue baking for an additional 30 to 40 minutes or until the meat can be easily pulled away form the bone with a fork. The drumsticks may require less baking time than the breasts. Crumbs will form a crispy "skin." (Do not turn chicken during baking.)

Source: National Heart, Lung and Blood Institute (NHLBI), Heart Healthy Home Cooking African American Style

Nutrition Information

Serving Size: 1/2 breast of 2 small drumsticks, 1/6 of recipe (192g)
Nutrients Amount
Calories 209
Total Fat 6 g
Saturated Fat 2 g
Cholesterol 91 mg
Sodium 219 mg
Total Carbohydrate 9 g
Dietary Fiber 1 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 29 g
Vitamin D 1 mcg
Calcium 54 mg
Iron 3 mg
Potassium 349 mg
N/A - data is not available
Nutrients Amount
Calories 209
Total Fat 6 g
Saturated Fat 2 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
a-Linolenic Acid 0 g
Omega 3 - EPA 8 mg
Omega 3 - DHA 15 mg
Cholesterol 91 mg
Total Carbohydrate 9 g
Dietary Fiber 1 g
Total Sugars 2 g
Added Sugars 0 g
Protein 29 g
Minerals
Calcium 54 mg
Potassium 349 mg
Sodium 219 mg
Copper 103 mcg
Iron 3 mg
Magnesium 36 mg
Phosphorus 247 mg
Selenium 28 mcg
Zinc 2 mg
Vitamins
Vitamin A 56 mcg RAE
Vitamin B6 1 mg
Vitamin B12 1 mcg
Vitamin C 2 mg
Vitamin D 1 mcg
Vitamin E 1 mg
Vitamin K 5 mcg
Folate 35 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 12 mg
Choline 84 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

CMP Food Groups
MyPlate Food Groups
Grains
1/4 ounces
Protein Foods
3 1/4 ounces

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