Light Oven-Fried Chicken Recipe

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Ingredients:

Serving

1/2 cup cornmeal
1/2 cup dry bread crumbs
1 tsp dried tarragon
1 tsp ground ginger
1/2 tsp salt
1/4 tsp cayenne pepper
1/4 tsp pepper
3 egg whites
2 tbsp fat-free milk
1/2 cup king arthur unbleached all-purpose flour
6 bone-in chicken breast halves (6 oz each)
refrigerated butter-flavored spray

Directions:

In a shallow bowl, combine the first seven ingredients. In another shallow bowl, combine egg whites and milk. Place flour in a third shallow bowl. Coat chicken with flour; dip in the egg white mixture, then roll in cornmeal mixture.
Place in a 15-in. x 10-in. x 1-in. baking pan coated with cooking spray. Bake, uncovered, at 350° for 40 minutes. Spritz with butter-flavored spray. Bake 10-15 minutes longer or until chicken is golden brown and crispy and juices run clear. Yield: 6 servings.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	307.85 Kcal (1289 kJ)
Calories from fat	49.02 Kcal
		% Daily Value*
Total Fat	5.45g	8%
Cholesterol	11.62mg	4%
Sodium	445.49mg	19%
Potassium	151.12mg	3%
Total Carbs	52g	17%
Sugars	1.91g	8%
Dietary Fiber	1.5g	6%
Protein	10.88g	22%
Vitamin C	0.4mg	1%
Iron	1.1mg	6%
Calcium	29.9mg	3%

Amount Per 100 g
Calories	242.16 Kcal (1014 kJ)
Calories from fat	38.56 Kcal
		% Daily Value*
Total Fat	4.28g	8%
Cholesterol	9.14mg	4%
Sodium	350.43mg	19%
Potassium	118.87mg	3%
Total Carbs	40.9g	17%
Sugars	1.5g	8%
Dietary Fiber	1.18g	6%
Protein	8.56g	22%
Vitamin C	0.3mg	1%
Iron	0.9mg	6%
Calcium	23.5mg	3%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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