Crispy Oven-Fried Chicken

Crispy Oven-Fried Chicken

Crispy Oven-Fried Chicken

Kids will love this chicken—and it’s good for the heart.

½ cup fat-free milk or buttermilk

1  teaspoon poultry seasoning

1  cup cornflakes, crumbled

1½ tablespoons onion powder

1½ tablespoons garlic powder

2  teaspoons black pepper

2  teaspoons dried hot pepper, crushed

1  teaspoon ginger, ground

8  pieces chicken, skinless (4 breasts, 4 drumsticks)

a  few shakes paprika

1  teaspoon vegetable oil

1. Preheat oven to 350 f .

2. Add ½ teaspoon of poultry seasoning to milk.

3. Combine all other spices with cornflake crumbs, and place in plastic bag.

4. Wash chicken and pat dry. Dip chicken into milk and shake to remove excess. Quickly shake in bag with seasonings and crumbs, and remove the chicken from the bag.

5. Refrigerate chicken for 1 hour.

6. Remove chicken from refrigerator and sprinkle lightly with paprika for color.

7. Space chicken evenly on greased baking pan.

8. Cover with aluminum foil and bake for 40 minutes. Remove foil and continue baking for another 30–40 minutes or until meat can easily be pulled away from the bone with fork. Drumsticks may require less baking time than breasts. Crumbs will form crispy “skin.”

Yield:                        10 servings

Serving size:             ½ breast or 2 small drumsticks

Calories                    117 

Total Fat                   3 g 

Saturated Fat            1 g 

Cholesterol               49 mg 

Sodium                     67 mg 

Total Fiber                1 g 

Protein                      17 g 

Carbohydrates          6 g 

Potassium                 1 mg