Not Fried “Fried” Chicken

Fried chicken is one of my favorite food items. And let’s be honest, who doesn’t crave a little KFC now and then. Unfortunately, traditional fried chicken isn’t super healthy. I ran across this Mr. Food’s recipe for a baked chicken that promised a fried chicken crunch. I have to say, this chicken did have a nice crunch as well as nice and juicy. You have to try this diabetic friendly “fried” chicken.

Mr. FoodNot Fried “Fried” Chicken by Mr. Food’s
1 chicken (3 to 3.5 lbs), cut into 10 pieces (skin off)

2 T. flour
1/2 tsp. salt
1/4 tsp. black pepper
3 egg whites
1 & 1/2 c. cornflakes
1/2 tsp. ground sage

Preheat oven to 350 degrees. Mix flour, salt, and pepper in a shallow dish. Beat egg whites in a second shallow dish. Crush cornflakes and sage in a plastic bag. Then, pour into a shallow dish. Take each piece of chicken and flour it. Then, coat it in egg. Finally, coat in cornflakes. In a sprayed dish, place each piece of chicken. Bake for 45-50 minutes.

Nutrition Facts: (2 pieces per serving) 299 calories (64 calories from fat), 7 g. fat, 2 g. saturated fat, 84 mg. cholesterol, 627 mg. sodium, 25 g. carbs, 1 g. fiber, 3 g. sugar, and 32 g. protein.

Notes:

  • I cut the recipe in third. I only ate one piece with potatoes and felt satisfied.
  • I used boneless, skinless chicken breasts.
  • I also used egg white substitute.
  • Recently, I met Bobby Deen at an event featuring his new cookbook. I was surprised to learn during a conversation with him that unsweetened cornflakes aren’t any worst for you then Panko bread crumbs. Since I like the taste better, I wouldn’t worry about using them in recipes. Bobby did still suggest using Panko bread crumbs on veggies though.
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One response

  1. Pingback: Goodbye 2013 | midwestsimple

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