Oven Fried Chicken and French Fries Recipe

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Ingredients:

Serving

1 large egg
1 large egg white
1 tbsp dijon mustard
5 oz melba toast
1 tsp dried thyme
1 tsp dried rosemary
1/2 tsp dried oregano
1/4 tsp garlic powder
1/4 tsp salt
1/4 tsp ground black pepper
1/4 tsp cayenne pepper
4 boneless skinless chicken breasts
1 lb potato , cut into 1/4in strips and soaked in cold water and ice for 30 minutes
cooking spray

Directions:

Set the oven to 400°F In a small bowl whisk the egg, egg white and Dijon mustard until smooth.
Place the Melba toast, thyme, rosemary, oregano, garlic powder, salt, black pepper and cayenne pepper and blitz to create textured breadcrumbs (leave some pieces about the size of currants).
Dip a chicken breast in the egg mixture, coating it thoroughly and then dredge in the breadcrumbs, patting and turning frequently until well coated.
Place the chicken on a baking sheet and bake for three minutes, and then lightly spray the top of each chicken breast with oil.
Bake for five minutes more then turn. Spray lightly with the oil again and bake for a further six minutes. This recipe works well with any piece of chicken (with or without the bone). Use skinless legs, thighs or breasts.
Meanwhile, remove the potato strips from the iced water and pat dry.
Put potatoes and salt in a plastic bag or lidded box and spray with oil for about three seconds. Shake, to coat the potatoes well with oil and salt.
Lay the potatoes on a baking tray, ensuring they do not touch each other, and spray lightly with the oil. Bake for about seven minutes, turn, bake for a further seven minutes and turn again and bake for another five minutes until golden and cooked. Serve immediately.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	509.45 Kcal (2133 kJ)
Calories from fat	86.74 Kcal
		% Daily Value*
Total Fat	9.64g	15%
Cholesterol	185.74mg	62%
Sodium	1256.8mg	52%
Potassium	1168.17mg	25%
Total Carbs	51.14g	17%
Sugars	5.04g	20%
Dietary Fiber	6g	24%
Protein	56.52g	113%
Vitamin C	2.7mg	5%
Vitamin A	1.1mg	38%
Iron	3.4mg	19%
Calcium	97.8mg	10%

Amount Per 100 g
Calories	123.99 Kcal (519 kJ)
Calories from fat	21.11 Kcal
		% Daily Value*
Total Fat	2.35g	15%
Cholesterol	45.21mg	62%
Sodium	305.88mg	52%
Potassium	284.31mg	25%
Total Carbs	12.45g	17%
Sugars	1.23g	20%
Dietary Fiber	1.46g	24%
Protein	13.76g	113%
Vitamin C	0.7mg	5%
Vitamin A	0.3mg	38%
Iron	0.8mg	19%
Calcium	23.8mg	10%

* 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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