Oven "Fried" BBQ Chicken

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 201.9
  • Total Fat: 2.3 g
  • Cholesterol: 66.0 mg
  • Sodium: 835.1 mg
  • Total Carbs: 15.8 g
  • Dietary Fiber: 0.9 g
  • Protein: 28.6 g

View full nutritional breakdown of Oven "Fried" BBQ Chicken calories by ingredient

Number of Servings: 4


    Pork Rub and BBQ Sauce Base, 1 tbsp
    Bread crumbs, dry, grated, seasoned, 1/4 cup
    Egg substitute, liquid (Egg Beaters), 1/4 cup
    Milk, nonfat, 2 Tbsp
    Chicken Breast, no skin, 1 lb
    Cooking Spray
    Jen's BBQ Sauce, 8 tbsp


Preheat oven to 400 F.

Combine Pork Rub and bread crumbs. Put in a shallow dish or on a plate.

Whisk egg substitue and milk.

Cover chicken breast with plastic wrap and pound out until they are about 1/2" thick. They need to all be the same.

Dip chicken breast in egg mixture and then into the bread crumb mixture, coating both sides. Place crumb coated breast on a baking sheet lightly sprayed with cooking spray. Repeat until all breast are on the cooking tray. Spray top of chicken breasts lightly with cooking spray and put in oven. Cook for 20 minutes or until it is no longer pink in the center. Serve with 2 Tbsp of Jen's BBQ Sauce (recipe in Sparkpeople recipes). Enjoy!

Number of Servings: 4

Recipe submitted by SparkPeople user JENNIJAV.

TAGS:  Poultry |