Oven-Fried Chicken

Oven-Fried Chicken
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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 309.5
  • Total Fat: 7.0 g
  • Cholesterol: 97.5 mg
  • Sodium: 302.9 mg
  • Total Carbs: 17.3 g
  • Dietary Fiber: 1.3 g
  • Protein: 40.1 g

View full nutritional breakdown of Oven-Fried Chicken calories by ingredient


Introduction

Low fat fried chicken? Yes -- if you follow this recipe. Baked in an herb-seasoned crust of cornmeal and whole wheat bread crumbs, these chicken breasts are juicy inside, crips outside. Low fat fried chicken? Yes -- if you follow this recipe. Baked in an herb-seasoned crust of cornmeal and whole wheat bread crumbs, these chicken breasts are juicy inside, crips outside.
Number of Servings: 4

Ingredients

    3 Tablespoons Sherry, dry
    2 Cloves Garlic, minced or pressed
    4 Boneless, skinless chicken breast halves (about 1 1/2 lbs./680 g total)
    1/2 Cup soft whole wheat bread crumbs
    2 Tablespoons Yellow Cornmeal
    1/2 tsp Diamond Crystal - Kosher Salt
    1/2 tsp Pepper, black
    1/2 tsp Dried Thyme, ground
    1/2 tbsp Dried Basil
    1/2 tsp Rosemary, dried
    Vegetable oil cooking spray

Directions

In a shallow bowl, stir together sherry and garlic. Rinse chicken and pat dry; add to sherry mixture, turn to coat, and let stand for 20 minutes.

In another shallow bowl, mix breadcrumbs, cornmeal, paprika, salt, pepper, thyme, basil, and rosemary. Lift chicken from marinade and drain briefly; discard marinade. Turn each chicken piece in crumb mixture to coat.

Lightly coat a shallow baking pan with cooking spray; arrange chicken pieces in pan. Bake in a 450 degree F (230 degree C) oven until meat in thickest part is no longer pink; cut to test (15 to 20 minutes). Serve hot or cold.

Serving Size: makes 4 servings

Number of Servings: 4

Recipe submitted by SparkPeople user HAZARDOUSSMOKER.