Fried Chicken with fibery fiber!

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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 161.0
  • Total Fat: 6.7 g
  • Cholesterol: 52.3 mg
  • Sodium: 282.5 mg
  • Total Carbs: 12.2 g
  • Dietary Fiber: 5.0 g
  • Protein: 16.7 g

View full nutritional breakdown of Fried Chicken with fibery fiber! calories by ingredient
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Introduction

Five grams of fiber! Flavorful, moist, and almost as easy as shake and bake. Five grams of fiber! Flavorful, moist, and almost as easy as shake and bake.
Number of Servings: 2

Ingredients

    1/4 cup nonfat milk*
    1 tablespoon Dijon mustard*
    1 tablespoon buffalo wing sauce (fat free version)*
    1 teaspoon lemon juice*
    1 whole chicken leg, skin removed, fat trimmed and cut into thigh and drumstick
    2 tablespoons whole wheat flour
    2 tablespoons fiber sticks cereal, ground or smashed into crumbs
    2 tablespoons flaxseeds
    1 teaspoon baking powder
    .5 teaspoon paprika
    1 teaspoon fresh thyme
    1/8 teaspoon salt
    Freshly ground pepper to taste
    Misto Olive oil spray**

Directions

1. Whisk milk, mustard, lemon juice and hot sauce in baggie with chicken and bang around until well mixed and coated. Marinate in the refrigerator for at least 30 minutes or for up to 8 hours.
2. Preheat oven to 425 degrees F. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with spray.
3. Mix flour, cereal, flaxseeds, paprika, thyme, baking powder, salt and pepper in another baggie. Shaking off excess marinade, place one or two pieces of chicken at a time in the bag and shake to coat. Shake off excess flour and place the chicken on the prepared rack. (Discard any leftover flour mixture and marinade.) Spray the chicken pieces with cooking spray.
4. Bake the chicken until golden brown and no longer pink in the center, 40 to 50 minutes.

MAKE AHEAD TIP: Marinate the chicken for up to 8 hours.




*In the actual ingredients consumed, I modified amounts of mustard, milk, hot sauce, and lemon juice since only a small amount is actually left on/in the chicken and the majority is thrown away.
**Misto is a brand of oil diffuser that I cannot recommend highly enough. It alllows for fine mists of oils without all of the chemical propellants and physical waste.

Number of Servings: 2

Recipe submitted by SparkPeople user CAROLINE1000.

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