Crunchy Spiced Chicken (Un-Chained Recipe Contest)
Nutritional Info
- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 241.2
- Total Fat: 8.3 g
- Cholesterol: 47.8 mg
- Sodium: 869.1 mg
- Total Carbs: 21.4 g
- Dietary Fiber: 1.1 g
- Protein: 17.2 g
View full nutritional breakdown of Crunchy Spiced Chicken (Un-Chained Recipe Contest) calories by ingredient
Introduction
Fast food fried chicken is chock-full of cholesterol and fat but I love the crunchy coating so this oven-baked version of KFC's menu is my go-to recipe when I'm needing a fast food fix. Fast food fried chicken is chock-full of cholesterol and fat but I love the crunchy coating so this oven-baked version of KFC's menu is my go-to recipe when I'm needing a fast food fix.Number of Servings: 6
Ingredients
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6 - chicken drumsticks, skin removed
1.5 cups - Panko bread crumbs (or regular bread crumbs if preferred)
2 - egg whites
2 tablespoons fat-free milk
1 tsp - chili powder
1 Tbsp - onion powder
1 Tbsp - garlic granules or powder
4 tsp - fresh ground black pepper
1 Tbsp - Italian herb seasoning, dried (thyme, rosemary, sage, oregano, etc)
1 tsp - salt
Whole wheat flour for dredging - enough to lightly coat drumsticks (approximately 1.5 cups)
Directions
Makes 6 crunchy drumsticks - Preheat oven to 375 degrees F. (191 degrees C)
Wash drumsticks and remove skin.
In a small bowl, mix herbs and spices together. Lightly dust moist drumsticks with 2 teaspoons of the spice mixture and reserve the remainder.
Mix egg whites and milk together and pour liquid into a small shallow pan that's deep enough for wetting the drumsticks.
Put flour on a deep plate or into a shallow pan for dredging the chicken.
Spread panko bread crumbs onto a sheet of wax paper and mix remaining spice blend into the crumbs.
Lightly dust chicken in flour, dip into milk/egg liquid and roll in bread crumbs being sure to coat entire piece.
Place on a lightly sprayed baking sheet (jelly roll pan does nicely) or use aluminum foil to cover the bottom of the pan. (Note: crumb mixture may stick to foil so lightly coating foil with cooking spray will help keep the coating on the chicken).
Bake at 375 F (191 C) for 50 - 60 minutes turning once to allow for even browning of the drumsticks.
Number of Servings: 6
Recipe submitted by SparkPeople user TRAEVYNN.
Wash drumsticks and remove skin.
In a small bowl, mix herbs and spices together. Lightly dust moist drumsticks with 2 teaspoons of the spice mixture and reserve the remainder.
Mix egg whites and milk together and pour liquid into a small shallow pan that's deep enough for wetting the drumsticks.
Put flour on a deep plate or into a shallow pan for dredging the chicken.
Spread panko bread crumbs onto a sheet of wax paper and mix remaining spice blend into the crumbs.
Lightly dust chicken in flour, dip into milk/egg liquid and roll in bread crumbs being sure to coat entire piece.
Place on a lightly sprayed baking sheet (jelly roll pan does nicely) or use aluminum foil to cover the bottom of the pan. (Note: crumb mixture may stick to foil so lightly coating foil with cooking spray will help keep the coating on the chicken).
Bake at 375 F (191 C) for 50 - 60 minutes turning once to allow for even browning of the drumsticks.
Number of Servings: 6
Recipe submitted by SparkPeople user TRAEVYNN.
Member Ratings For This Recipe
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FITCOFFEEMOM357
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BROOKLYNBYTES
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DEE-NICE
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SABRAHARDY
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SHUTRBUG1
A lot of sodium for one piece of chicken! - 11/4/09
Reply from TRAEVYNN (11/5/09)
Not sure where the sodium is coming from with only 1 tsp salt in the recipe. Maybe the panko crumbs have some but the whole 1.5 cups isn't going to be used. Only enough to coat the chicken and most of it was left in the bowl when we finished. Can anyone shed some light on the sodium question?
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