Oven Fried Chicken
Servings = 4 | Serving size =1 chicken piece
This recipe can be multiplied by 2, 3, 4.
Leftovers keep well for 2 days. Allow to cool before refrigerating.
Serve with Potato Vinaigrette Salad or Roasted Garlic Mashed Potatoes or Roasted Corn on the Cob or Red Potato Salad
AND
Serve with Waldorf Salad or Green Beans with Red Onion or Candied Carrots
| 1 large |
egg |
| 1 large |
egg white |
| 1 Tbsp |
Dijon mustard |
| 1 |
box (5 ounces) plain melba toast |
| 1 tsp |
dried thyme |
| 1 Tbsp |
dried rosemary |
| 1/2 tsp |
dried oregano |
| 1/4 tsp |
garlic powder |
| 1/4 tsp |
salt |
| 1/2 tsp |
ground black pepper |
| 1/4 tsp |
cayenne pepper |
| 4 |
4 ounce boneless, skinless chicken breasts |
| |
spray oil |
Place the egg, egg white and Dijon mustard in a small bowl. Whisk until smooth.
In a food processor fitted with a steel blade, place the melba toast, thyme, rosemary, oregano, garlic powder, salt, black pepper and cayenne pepper. Process until small breadcrumbs. Leave some pieces about the size of currants.
Preheat oven to 400°F.
Dredge a chicken breast in the egg mixture, coating thoroughly. Dredge in the breadcrumbs, patting and turning frequently until well coated.
Place the chicken on a cookie sheet or baking rack and then place in oven. Bake for 3 minutes and then lightly spray the top of each chicken breast with the oil. Bake 5 minutes more and then turn. Spray lightly with the oil again and bake for about 6 more minutes.
This recipe works well with any piece of chicken (with or without the bone). Use skinless legs, thighs or breasts.
Nutrition Facts
Serving size: 1 chicken breast | Servings 4
Calories 293 | Calories from Fat 36
Amount Per Serving (% Daily Value)
Total Fat 4g (6%) | Saturated Fat 1g (5%)
Monounsaturated Fat 1g | Trans Fat 0g
Cholesterol 119 mg (40 %) | Sodium 588 mg (25 %)
Total Carbohydrates 28g (9%) | Sugars
1g
Dietary Fiber 3g (11%) | Protein 33g
Vitamin A 3% | Vitamin C 3 % | Calcium 7% | Iron
16%
Vitamin K 6 mcg | Potassium 412 mg | Magnesium
59 mg