Melba toast is amazing as breading! Fried chicken doesn't have to be fried to taste like fried chicken.
Cayenne Pepper
Cayenne is a species of extremely hot chili pepper. It is small to medium sized (about 2 – 5 inches long) and bright red. Most cayenne grown today is dried and ground into cayenne pepper. Buy ground cayenne in small amounts so that it doesn’t lose it’s fresh flavor. As it ages, it turns from a bright pepper red to a duller brownish red.
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
Amount Per Serving
Calories 293
Calories from Fat 36
% Daily Value
Total Fat 4g
6%
Saturated Fat 1g
5%
Monounsaturated Fat 1g
Trans Fat 0g
Cholesterol 119mg
40%
Sodium 588mg
25%
Total Carbohydrates 28g
9%
Dietary Fiber 3g
11%
Sugars 1g
Protein 33g
Vitamin A 3%
Vitamin C 3%
Calcium 7%
Iron 16%
Vitamin K 6 mcg
Potassium 412 mg
Magnesium 59 mg
Dr. Gourmet Healthy Recipes : Main Course : Oven Fried Chicken
