Nutmeg Notebook

This is a healthy version of fried chicken that you can enjoy with-out guilt. The cornflake breading can be used in so many ways.

OVEN FRIED CHICKEN

1 1/2 pounds boneless, skinless chicken breast or 2 1/2 pounds chicken parts with bones, skin removed.

4 tablespoons Homemade breading (see recipe posted below)

Preheat oven to 425 degrees. Place breading in a plastic bag and shake a few pieces of chicken in the breading.
Arrange chicken pieces so that they are not touching in a baking pan sprayed with Pam.(I line the pan with foil for easier clean up) At this point I use my Misto sprayer that is filled with olive oil and I spray the breaded chicken lightly before baking. Bake boneless breast for 15-20 minutes and chicken parts for 45-60 minutes.

If the breast are thick it may take 25-30 minutes to bake. It comes out looking like beautiful fried chicken.

Yield: 6 servings  One Serving: 1/6 recipe

Nutritional Information

170 calories, 28.6 g protein, 4.1 g carbs, 3.3 g fat, 0.2 g fiber

Old WWP 4 /  New WWPP 4

Homemade Cornflake Breading

The cornflake crumbs give a golden brown color without the addition of fat. Make this large quantity to have on hand.

4 cups packaged cornflake crumbs
4 teaspoons instant chicken bouillon
4 teaspoons paprika
2 teaspoons poultry seasoning
1 tablespoon Italian herb seasoning
1/2 teaspoon pepper
1 teaspoon garlic powder
1 teaspoon onion powder

Combine all ingredients and mix well. Place in an air-tight container. Mix well before using. Plan on 1/2 to 1 tablespoon of breading for each chicken part or fish fillet.

Yield: about 4 cups
One serving: 2 tablespoons

One serving: 2 tablespoons

Nutritional Information

Per 2 Tablespoons; 52 calories, 1 g protein, 12 g carbohydrates, 0.2 g fat, 0.6 g fiber
Good for oven fried: chicken, fish, oysters, or chicken nuggets.

Old WWP 1  / New WWPP 1

Adapted from the cookbook Quick & Healthy Recipes and Ideas by Brenda Ponichtera Registered Dietitian