Put down the greasy fast-food chicken and go with Unfried Chicken. Crushed corn flakes provides crunch for this oven-baked, Healthy Living Unfried Chicken.
What You Need
Original recipe yields 6 servings
1 cup coarsely crushed corn flakes
1 Tbsp. flour
1 tsp. seasoned salt
1 egg white
1 Tbsp. water
6 pieces bone-in chicken, such as breasts, thighs and legs, skin removed
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Let's Make It
Preheat oven to 400°F. Combine cereal, flour and seasoned salt in shallow dish or pie plate. Beat egg white with water in separate shallow bowl. Dip meaty side of each chicken piece in egg white mixture, then in cereal mixture.
Place chicken, coated sides up, on baking sheet; spray lightly with cooking spray.
Bake 40 min. or until chicken is golden brown and cooked through (180ºF).
Makeover - How We Did It
Baking the chicken instead of frying saves 100 calories, 10.5 grams of fat and 3 grams of satured fat per serving when compared to the same amount of fast-food fried chicken.
Substitute 6 boneless skinless chicken breasts (about 2 lb.) for bone-in chicken. Bake 20 to 25 min. or until chicken is cooked through (170ºF).
Substitute 1 tsp. salt-free herb blend for the seasoned salt.
Calories From Fat
% Daily Value*
Total Fat 6g
Saturated Fat 1.5g
Trans Fat 0g
Total Carbohydrates 5g
Dietary Fiber 0g
* Percent Daily Values are based on a 2,000 calorie diet.
Makes 6 servings, one piece each.
* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only. Please note that nutrition details may vary based on methods of preparation, origin and freshness of ingredients used.