Oven Fried Chicken....

This would have to be my crowning achievement!  Yes I made fried chicken tonight..... and no I haven't fell off the band wagon.  It was a healthy spin on the age old comfort food.  I am so excited to share this with you!  It was every bit as good as the typical fried chicken you are use to eating... but with less than half the calories.  The trick is removing the skin, using egg whites only instead of the full egg and using only 1/4 of the normal amount of bread crumbs.  Cornflakes substitute the rest.... I know sounds odd right?  But trust me, sheer heaven!   Pair this with a veggie loaded side salad like I did and you got yourself one finger licking good meal!

Ingredients:

 2 large egg whites
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 teaspoon cayenne pepper
1/2 teaspoon ground sage
1/4 teaspoon dried thyme
1 1/4 cups cornflake cereal
1/4 cup plain breadcrumbs
1/2 teaspoon black pepper
1/2 teaspoon salt
2 tablespoons all purpose flour
1 1/2 pounds skinned chicken pieces (such as 2 legs, 2 thighs and 1 large breast cut in half)

Directions:

Preheat the oven to 400 degrees.  Place a wire rack on top of a baking sheet and spray with cooking spray.

In a shallow bowl, whisk together the eggwhites with the garlic powder, onion powder, cayenne pepper, sage and thyme.

Place the cereal in a plastic bag and crush thoroughly with a rolling pin.  Place in a shallow bowl and mix together with the breadcrumbs, pepper and salt.

Place the flour in a third shallow bowl.

To bread the chicken pieces, first dredge the chicken in the flour to coat.  Next, dip each piece of chicken into the eggwhite mixture, followed by the crumb mixture, making sure to cover all surfaces.  Repeat until all the chicken is coated.

Place the chicken pieces on the prepared rack and bake for 45 minutes, or until the chicken is golden brown and cooked through.


Calories:

255 calories per piece
Dare to Compare : ( One crispy chicken breast at KFC has 460 calories!)