Wednesday, January 21, 2009

Oven Fried Chicken

This recipe came from Ellie Krieger's page on the Food Network website. I made these with all chicken thighs instead of breasts because I got it for a dollar a pound! Hard to beat that. I used Wheat thins for the crackers and a mixture of cereals instead of corn flakes--just based on what I had in my cabinet already. Matt really liked this chicken--especially with some extra red pepper to simulate his favorite Popeye's :)

To go with the chicken, I sliced sweet potatoes into wedges and added a little sliced red onion, olive oil, salt, and pepper and roasted them at 400 degrees for 20-25 minutes. Very yummy!

Oven Fried Chicken
1/2 sleeve (about 20) whole-grain salted crackers, pulsed in a food processor until fine (about 1/2 cup)
2 1/2 cups corn cereal flakes, pulsed in a food processor to fine crumbs (about 1/2 cup)
2 tablespoons sesame seeds
3/4 teaspoon cayenne pepper
1/2 teaspoon garlic powder
2 egg whites
1 cup lowfat, plain yogurt
1 tablespoon Dijon mustard
1/2 teaspoon salt
Olive oil cooking spray
4 medium sized skinless chicken breasts and 4 skinless chicken thighs, rinsed and patted dry (about 3 1/2 pounds chicken)

Preheat oven to 375 degrees F. Lightly spray a baking sheet with olive oil.

Combine the crackers and corn cereal crumbs, sesame seeds, cayenne, and garlic powder in a shallow bowl. Reserve.

In a large bowl, combine egg whites, yogurt, Dijon mustard, and salt. Add the chicken pieces and coat thoroughly with the yogurt mixture.

One at a time, dip the chicken pieces in the cracker mixture, packing crumbs onto chicken. Arrange the chicken on a baking sheet and spray lightly with olive oil cooking spray.

Bake for 45 to 50 minutes, or until juices run clear when chicken is pierced with a knife.

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