Oven-Fried Chicken (Cooking Light ) Recipe

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Ingredients:

Serving

Directions:

Preheat oven to 425.
Prepare the baking sheet by covering it with parchment paper.
Whisk together the buttermilk and egg whites.
In a shallow dish, combine the flour, cornmeal, 1/2 tsp salt, black & red peppers.
Sprinkle the remaining 1/2 tsp salt on the chicken. Dip chicken in the buttermilk mixture, then the flour mixture.
Over medium-high heat, heat oil in a large nonstick skillet. Brown the chicken pieces (2-4 minutes each side).
Place chicken on baking sheet and lightly spray the chicken.
Bake for 30 minutes or until done.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	378.75 Kcal (1586 kJ)
Calories from fat	112.44 Kcal
		% Daily Value*
Total Fat	12.49g	19%
Cholesterol	74.52mg	25%
Sodium	1058.45mg	44%
Potassium	538.08mg	11%
Total Carbs	35g	12%
Sugars	3.33g	13%
Dietary Fiber	1.75g	7%
Protein	31.84g	64%
Vitamin C	1.2mg	2%
Iron	0.7mg	4%
Calcium	101mg	10%

Amount Per 100 g
Calories	153.96 Kcal (645 kJ)
Calories from fat	45.71 Kcal
		% Daily Value*
Total Fat	5.08g	19%
Cholesterol	30.29mg	25%
Sodium	430.27mg	44%
Potassium	218.74mg	11%
Total Carbs	14.23g	12%
Sugars	1.35g	13%
Dietary Fiber	0.71g	7%
Protein	12.94g	64%
Vitamin C	0.5mg	2%
Iron	0.3mg	4%
Calcium	41.1mg	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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Recipe Tags

Weightwatchers Points

8.3

Points
10

PointsPlus

Good Points

saturated fat free

Bad Points

High in Sodium

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