Oven Fried Chicken

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 245.3
  • Total Fat: 9.7 g
  • Cholesterol: 131.2 mg
  • Sodium: 1,620.9 mg
  • Total Carbs: 20.3 g
  • Dietary Fiber: 3.6 g
  • Protein: 21.2 g

View full nutritional breakdown of Oven Fried Chicken calories by ingredient
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Healthy Version of Fried Chicken Healthy Version of Fried Chicken
Number of Servings: 4


    4 Boneless Skinless Chicken Breast
    1 cup of Bread Crumbs (Whole Wheat)
    1/4 cup of Wheat Germ
    2 tsp salt
    1 tsp of black pepper
    1/4 tsp of red, cayenne pepper
    1/4 cup grated parmesan cheese
    2 eggs slightly beaten
    Pam Cooking Spray


Pre-heat oven to 400 degrees

In a small dish add the slightly beaten eggs

In a second dish add bread crumbs and wheat germ

Season chicken with 1/3 of salt and pepper

Season eggs with 1/3 of the salt and pepper

Season the bread crumbs with the left over salt and pepper, red pepper and parmesan cheese

Dip your clean chicken breasts into egg mixture and then coat with bread crumb mixture

Place chicken on wire racks that have been sprayed with Pam Cooking spray so they do not stick.

Spray the tops of your chicken breast with a light coating of Pam Cooking Spray ( this gives the chicken the golden brown look of fried chicken).

Put the wire racks on a baking sheet and place in the oven and cook until done or until juices run clear.

Makes 4 servings.

Number of Servings: 4

Recipe submitted by SparkPeople user LAKECLEAR48.

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Member Ratings For This Recipe

  • We love it at our house. We've made it twice. The first time we found it a bit salty so the second time used less salt. It's terrific, easy and way more healthy than fried chicken! - 8/16/07

    Was this review helpful?   yes  No
  • I liked it. but perhaps too many cal - 3/13/07

    Was this review helpful?   yes  No
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