Kentucky Freud Chicken - ESBM cookbook
Nutritional Info
- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 185.6
- Total Fat: 4.5 g
- Cholesterol: 63.4 mg
- Sodium: 190.4 mg
- Total Carbs: 15.2 g
- Dietary Fiber: 2.3 g
- Protein: 20.4 g
View full nutritional breakdown of Kentucky Freud Chicken - ESBM cookbook calories by ingredient
Number of Servings: 6
Ingredients
-
3 slices whole wheat bread
2 tbsp barbecue chicken seasoning, divided
2 tbsp grated parmesean cheese
1/2 tsp dried thyme
1/2 cup whole wheat flour
1/3 cup fat-free egg substitute
1 tbsp water
6 bone-in skinless chicken thighs
6 skinless chicken drumsticks
olive oil or canola oil cooking spray
Directions
Preheat oven to 400 F Spray a baking sheet with cooking spray and set aside. Move oven rack to bottom third of oven
tear bread into chunks and place in bowl of a food processor or mini chopper. pulse on and off unitl bread is reduced to fluffy crumbs. about 1 1/2 cup bread crumbs
transfer bread crumbs to a shallow bowl and add 1 tbsp barbecue chicken seasoning, parmesean cheese and thyme. mix well and set aside.
in another shallow bowl, mix together flour and remaining barbecue chicken seasoning and set aside
pour egg substitute into another shallow bowl. working one chicken piece at a time, roll it first in flour mixture, then dip it in beaten egg. shake off excess egg, then coat chicken in seasoned crumbs. place on baking sheet. repeat with remaining chicken pieces.
spray chicken pieces with a light coating of cooking spray. bake for 40 minutes, until crumbs are lightly browned and chicken is no longer pink in the centre.
Number of Servings: 6
Recipe submitted by SparkPeople user JOANNE1964.
tear bread into chunks and place in bowl of a food processor or mini chopper. pulse on and off unitl bread is reduced to fluffy crumbs. about 1 1/2 cup bread crumbs
transfer bread crumbs to a shallow bowl and add 1 tbsp barbecue chicken seasoning, parmesean cheese and thyme. mix well and set aside.
in another shallow bowl, mix together flour and remaining barbecue chicken seasoning and set aside
pour egg substitute into another shallow bowl. working one chicken piece at a time, roll it first in flour mixture, then dip it in beaten egg. shake off excess egg, then coat chicken in seasoned crumbs. place on baking sheet. repeat with remaining chicken pieces.
spray chicken pieces with a light coating of cooking spray. bake for 40 minutes, until crumbs are lightly browned and chicken is no longer pink in the centre.
Number of Servings: 6
Recipe submitted by SparkPeople user JOANNE1964.