Dr. Phil's Southern Oven-Fried Chicken
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 6
Ingredients
Nonstick sprayBrine: 2 1/2 cups water mixed with 1/4 cup salt and 1/4 cup apple-cider vinegar32 oz of skinless and boneless chicken breasts. About 3 large or 6 small.1 cup Grape-Nuts, or other crunchy whole-wheat and barley cereal1 1/4 tsp chili powder1 tsp ground cumin1 tsp dried thyme1 tsp onion powder1/4 tsp garlic powder1 large egg white beaten with 2 Tbls water until foamy
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.
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.
Nutritional Info 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
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