2003 Homemade Light Oven-Fried Chicken

By boandozzy

1 chicken breast half) equals 248 calories, 2 g fat (1 g saturated fat), 63 mg cholesterol, 375 mg sodium, 24 g carbohydrate, 1 g fiber, 30 g protein.

Diabetic Exchanges: 4 lean meat, 1-1/2 starch.

Originally published as Oven-Fried Chicken in Light & Tasty June/July 2002, p33

Ingredients

• 1/2 cup cornmeal
• 1/2 cup dry bread crumbs
• 1 teaspoon dried tarragon
• 1 teaspoon ground ginger
• 1/2 teaspoon salt
• 1/4 teaspoon cayenne pepper
• 1/4 teaspoon pepper
• 3 egg whites
• 2 tablespoons fat-free milk
• 1/2 cup all-purpose flour
• 6 bone-in chicken breast halves (6 ounces each)
• Refrigerated butter-flavored spray

Preparation

Step 1

In a shallow bowl, combine the first seven ingredients. In another shallow bowl, combine egg whites and milk. Place flour in a third shallow bowl. Coat chicken with flour; dip in the egg white mixture, then roll in cornmeal mixture.

Place in a 15-in. x 10-in. x 1-in. baking pan coated with cooking spray. Bake, uncovered, at 350° for 40 minutes. Spritz with butter-flavored spray. Bake 10-15 minutes longer or until chicken is golden brown and crispy and juices run clear. Yield: 6 servings.