Nutritional Info
- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 139.2
- Total Fat: 4.2 g
- Cholesterol: 35.8 mg
- Sodium: 222.9 mg
- Total Carbs: 13.3 g
- Dietary Fiber: 3.6 g
- Protein: 14.3 g
View full nutritional breakdown of Sue's Baked Fried Chicken calories by ingredient
Sue's Baked Fried Chicken
Submitted by: BRAVELUTEView the original recipe for Cornflake Chicken Parmesan
Introduction
A delicious twist on fried chicken at only 139 calories per serving AND a nice amount of fiber AND potassium AND iron. WooHoo!! Serve for a hot dinner with veggie sides, or cool and take on a picnic with Sue's Mandarin slaw. A delicious twist on fried chicken at only 139 calories per serving AND a nice amount of fiber AND potassium AND iron. WooHoo!! Serve for a hot dinner with veggie sides, or cool and take on a picnic with Sue's Mandarin slaw.Number of Servings: 6
Ingredients
-
Chicken:
6 boneless, skinless chicken thighs, Other cuts may be used, but dark meat poultry has anti-angiogenesis qualities (good thing)
4 large egg whites
3/4 tsp Morton salt substitute
1/2 tsp pepper
1/8 c. yellow mustard (2 T.)
2 oz. almond breeze
4 oz. Non-fat Greek Yogurt (Chobani)
1 1/2 c. Uncle Sam's Cereal (Bran Flakes can be substituted)
6 Tbsp. shredded Parmesan cheese
Tips
It is amazing how much this comes out like fried chicken. The prep time includes marinating the chicken for at least 60 minutes, but you could marinate it all day while you're at work to make prep time at dinner go faster. You could do the coating quickly and pop in the oven for dinner.
Directions
Defrost chicken thighs and pat dry.
Blend egg whites, salt, pepper, yellow mustard, almond breeze and Greek Yogurt.
Place chicken and blended egg/mustard mixture in a ziploc bag to coat and marinate the chicken.
Marinate in the refrigerator for an hour (up to 8 hours)
Place the cereal in a 2nd ziploc bag and crush the flakes with a rolling pin. Add shredded parmesan cheese to the crushed cereal.
Put the pieces of chicken in the cereal/cheese bag and shake to coat. Place the chicken on a baking sheet and bake at 350 for 45 minutes until golden brown. If you used thighs with the bone in, cook about 15 minutes longer.
Note: If you are concerned about fat, place the pieces of chicken on a rack over a cookie sheet and bake. The fat will cook off and the chicken won't be sitting in it.
Blend egg whites, salt, pepper, yellow mustard, almond breeze and Greek Yogurt.
Place chicken and blended egg/mustard mixture in a ziploc bag to coat and marinate the chicken.
Marinate in the refrigerator for an hour (up to 8 hours)
Place the cereal in a 2nd ziploc bag and crush the flakes with a rolling pin. Add shredded parmesan cheese to the crushed cereal.
Put the pieces of chicken in the cereal/cheese bag and shake to coat. Place the chicken on a baking sheet and bake at 350 for 45 minutes until golden brown. If you used thighs with the bone in, cook about 15 minutes longer.
Note: If you are concerned about fat, place the pieces of chicken on a rack over a cookie sheet and bake. The fat will cook off and the chicken won't be sitting in it.
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