Oven Fried Chicken

By RossanaV

This is a good alternative to traditional fried chicken and a great way to start the New Year with less fat in your cooking. Save time by buying cornflake crumbs, found in the "breadings" section of the grocery store. Serve it with Sweet Potato Fries.

Carb Servings: 0
Exchanges: 3 lean meat
Nutrient Analysis: calories 137, total fat 1g, saturated fat 0g, cholesterol 65mg, sodium 100mg, total carbohydrate 3g, dietary fiber 0g, sugars 0g, protein 26g

Ingredients

• 1 1/2 pounds skinless, boneless chicken breasts
• or
• 2 1/2 to 3 pounds chicken parts
• 1/4 cup cornflake crumbs
• 1/4 teaspoon dried thyme
• 1/4 teaspoon dried sage
• 1/8 teaspoon ground black pepper
• 1/8 teaspoon salt (optional)

Details

Servings 6
Preparation time 20mins
Cooking time 80mins

Preparation

Step 1

Preheat oven to 425 degrees. Skin chicken if necessary. Spray a 9-inch by 13-inch pan with nonstick cooking spray. Mix cornflake crumbs, thyme, sage, pepper and optional salt in a plastic bag. Place a few pieces of chicken at a time in the plastic bag and shake to coat evenly.

Arrange chicken pieces in the pan so that they are not touching. Bake boneless chicken breasts for 15 to 20 minutes or chicken parts for 45 to 60 minutes. Serves: 6.

Variation: For Italian Oven-Fried Chicken, substitute 1/2 teaspoon of Italian seasoning for the dried sage and dried thyme.