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Oven Fried Chicken (Food Network Kitchens) Recipe

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Oven Fried Chicken (Food Network Kitchens)
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Ingredients
11
Count
Nutrition
374
Calories
Total time
80
Minutes
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Ingredients:

Directions:

  1. 1. Finely grate 1 teaspoon of zest from the lemon; set aside. Squeeze the juice of the lemon into a medium bowl. Whisk in the milk, sugar, and cayenne until the sugar and cayenne are dissolved. Add the sprigs of rosemary and garlic. Pierce each chicken piece several times with a fork, add to the milk mixture, turning to coat well. Cover, and marinate in the refrigerator for 2 hours.
  2. 2. Meanwhile, preheat the oven to 300 degrees F. Lay the bread on a baking sheet in a single layer. Bake, turning a few times, until the bread is crisp and dry, 45 minutes to 1 hour. Cool completely. Break into large pieces and pulse in the bowl of a food processor until it forms coarse crumbs.
  3. 3. Increase the oven temperature to 375 degrees F. In a shallow dish combine the bread crumbs with the corn meal, Parmesan (if using), chopped rosemary, reserved 1 teaspoon zest, and season with salt and pepper. Line a baking sheet with aluminum foil and top with a wire rack. Coat the rack well with nonstick cooking spray.
  4. 4. Working with one piece at a time, remove the chicken from the marinade, allowing the excess to drip off. Press into the bread crumb mixture until the chicken is well coated and place on the prepared baking sheet. Repeat with the remaining chicken and crumbs. Mist the chicken with nonstick cooking spray.
  5. 5. Bake until the chicken is crisp and a thermometer inserted into the thickest part registers 160 degrees F, about 50 to 55 minutes. Serve warm or at room temperature.
  6. Copyright 2010 Television Food Network, G.P. All rights reserved
  7. Nutritional analysis of 1/2 of total recipe for breading mixture
  8. Calories 181; Total Fat 3.5g (Sat Fat 1g, Mono Fat 1g, Poly Fat 0.5g) ; Protein 9g; Carb 29g; Fiber 4g; Cholesterol 1mg; Sodium 506mg
  9. Nutritional analysis per serving of chicken
  10. Calories 328; Total Fat 10g (Sat Fat 3g, Mono Fat 3g, Poly Fat 2g) ; Protein 48g;
  11. Carb 10 g; Fiber 1g; Cholesterol 186mg; Sodium 330mg
  12. Marinating skinless chicken pieces with lemon, herbs and a bit of skim milk as a tenderizer, really gets the flavor into the chicken. Cornmeal and whole wheat bread crumbs make a crunchy coating with few calories and baking on a rack ensures no soggy bottoms on the chicken.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 373.96 Kcal (1566 kJ)
Calories from fat 98.19 Kcal
% Daily Value*
Total Fat 10.91g 17%
Cholesterol 210.07mg 70%
Sodium 348.18mg 15%
Potassium 673.47mg 14%
Total Carbs 17.56g 6%
Sugars 3.5g 14%
Dietary Fiber 1.69g 7%
Protein 47.36g 95%
Vitamin C 8.8mg 15%
Iron 3.3mg 19%
Calcium 119.5mg 12%
Amount Per 100 g
Calories 124.5 Kcal (521 kJ)
Calories from fat 32.69 Kcal
% Daily Value*
Total Fat 3.63g 17%
Cholesterol 69.94mg 70%
Sodium 115.92mg 15%
Potassium 224.22mg 14%
Total Carbs 5.85g 6%
Sugars 1.16g 14%
Dietary Fiber 0.56g 7%
Protein 15.77g 95%
Vitamin C 2.9mg 15%
Iron 1.1mg 19%
Calcium 39.8mg 12%

* 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

  • 8.1
    Points
  • 9
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium

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