Everyone love fried chicken. Now you can enjoy the irresistible taste of fried chicken without the extra calories of deep frying. This recipe is great either hot or cold and is great for taking to work as well. Oven fried chicken is an excellent choice for those who want the great taste of fried chicken but want to lose or maintain their weight.
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Ingredients For Oven Fried Chicken (serves two)
* Vegetable oil spray
* 1 cup high fiber breakfast cereal
* 2 teaspoons 33% reduced sodium chicken bouillon
* 1 tablespoon very low sodium chicken bouillon
* Add black pepper to taste
* Add chili powder to taste
* 1 teaspoon canola oil
* 2 egg whites, slightly beaten
* 8 oz or 250g skinless chicken breast
1. Preheat over to 180C (350F). Coat a cookie sheet with vegetable oil spray.
2. In a food processor, combine cereal, both types of bouillon, chili powder and pepper. Process until it is fine ‘meal’. Alternatively, crush the cereal with a rolling pin or other means. Be sure it is exceptionally fine. Place in a small, flat container.
3. In another small, flat container, whisk together the oil and egg whites.
4. Cut chicken into strips and dip into egg-oil mixture. Then dredge in cereal meal, coating each strip well.
5. Place each strip on the cookie sheet and coat tops of strips with vegetable oil spray.
6. Bake for 30 minutes.
* Nutrition Per Serve = 285 calories, carbohydrates 24g, Protein 38g, Fat 7g