Oven Fried Chicken

Oven Fried Chicken
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Nutritional Info
  • Servings Per Recipe: 10
  • Amount Per Serving
  • Calories: 228.9
  • Total Fat: 5.0 g
  • Cholesterol: 79.1 mg
  • Sodium: 358.1 mg
  • Total Carbs: 14.0 g
  • Dietary Fiber: 1.3 g
  • Protein: 30.6 g

View full nutritional breakdown of Oven Fried Chicken calories by ingredient


WW Point Value per Serving: 5 WW Point Value per Serving: 5
Number of Servings: 10


    cooking spray
    20 whole grain crackers, pulsed in a food processor to fine crumbs ( about 1/2 cup)
    2 1/2 cups cornflake cereal, pulsed in a food process to fine crumbs (about 1/2 cup)
    2 tbsp. sesame seeds
    3/4 tsp. cayenne pepper
    1/2 tsp. garlic powder
    2 large egg whites
    1 cup yogurt, low-fat, plain
    1 tbsp. dijon mustard
    1/2 tsp. salt
    4 chicken breast halves, bone and skin removed and cut in half to make 8 pieces
    4 chicken thighs, bone in, skin removed



Preheat the oven to 375°F. Lightly spray a baking sheet with cooking spray.

Combine the saltine and corn flake crumbs, sesame seeds, cayenne, and garlic powder in a shallow bowl.

In a large bowl, the egg whites, yogurt, mustard, and salt. Add the chicken pieces and coat thoroughly with the yogurt mixture. Then, one at a time, dip the chicken pieces in the cracker mixture, packing the crumbs evenly onto the chicken. Arrange the chicken on the prepared baking sheet and spray the tops lightly with cooking spray. Bake until the juices run clear when the chicken is pierced with a knife, 45 to 50 minutes.

Serving size: 1/4 breast or 2 thighs

Number of Servings: 10

Recipe submitted by SparkPeople user LASTCHANCE651.

Member Ratings For This Recipe

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    This recipe is very similar to Ellie Krieger (foodnetwork).The only difference is that she doesn't bone the chicken breasts. I plan on making this for dinner tonight! - 3/19/09