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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 253.8
  • Total Fat: 3.1 g
  • Cholesterol: 99.0 mg
  • Sodium: 214.3 mg
  • Total Carbs: 12.7 g
  • Dietary Fiber: 1.7 g
  • Protein: 41.9 g

View full nutritional breakdown of Dr. Phil's Southern Oven-Fried Chicken calories by ingredient
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Dr. Phil's Southern Oven-Fried Chicken

Submitted by: LOISLEEP
Dr. Phil's Southern Oven-Fried Chicken

Introduction

This recipe is out of Dr. Phil's book: "The Ultimate Weight Solution Cookbook". This recipe will help you lose your preference for regular fried chicken. This recipe is out of Dr. Phil's book: "The Ultimate Weight Solution Cookbook". This recipe will help you lose your preference for regular fried chicken.
Number of Servings: 6

Ingredients

    Nonstick spray
    Brine: 2 1/2 cups water mixed with 1/4 cup salt and 1/4 cup apple-cider vinegar
    32 oz of skinless and boneless chicken breasts. About 3 large or 6 small.
    1 cup Grape-Nuts, or other crunchy whole-wheat and barley cereal
    1 1/4 tsp chili powder
    1 tsp ground cumin
    1 tsp dried thyme
    1 tsp onion powder
    1/4 tsp garlic powder
    1 large egg white beaten with 2 Tbls water until foamy

Directions

1. Heat oven to 350'F. Spray a large, rimmed baking sheet with nonstick spray; set aside.
2. Add the chicken breasts to the brine mixture, stir, and set aside at room temperature for 15 minutes. (Brining the breasts will keep them plump during baking). Mix the Grape-Nuts, chili powder, cumin, thyme, onion powder, and garlic powder on a large plate until well blended.
3. Drain and rinse the breasts and blot dry with paper towels. Dip one piece in the egg white mixture, let the excess slip back into bowl, then roll the breast in the cereal mixture, lightly coating all sides. Place on the prepared baking sheet and repeat with remaining breasts.
4. Bake until crunchy and brown, about 25 or 30 minutes. Let stand at room temperature 2 to 3 minutes before serving.

Number of Servings: 6

Recipe submitted by SparkPeople user LOISLEEP.






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