Oven Fried Chicken (Ww) Recipe

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Oven Fried Chicken (Ww)
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Ingredients
11
Count
Nutrition
517
Calories
Total time
60
Minutes
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Ingredients:

  • 1/2 cup plus 2 tbsp flour
  • 1 1/3 cups corn , flake crumbs
  • 1/4 tsp salt
  • 1/4 tsp cayenne
  • 1 tbsp butter
  • 1/4 tsp dried sage
  • 1/4 tsp pepper

Directions:

  1. Preheat oven to 375 degrees F.
  2. Line baking pan with foil and then paced a wire cooling rack on pan; spray rack with Pam.
  3. In three pie dishes, place 1/2 cup flour in the first one, in the second the egg whites and in the third place the cornflakes crumbs (I just crushed my own cornflakes with a rolling pin - so they were probably not as fine crumbs as the packaged crumbs).
  4. Put chicken in a large bowl, sprinkled with salt and cayenne. Ad buttermilk, turn to coat.
  5. Dip chicken into the flour, then the egg whites and finally into the cornflakes; pressing to adhere. Repeat for all the chicken.
  6. Place chicken on rack and spray wiht Pam. Bake until golden (45 -60 minutes).
  7. Meanwhile make gravy (this is what I skipped and deducted one point from serving). by melting butter in saucepan over medium high heat. Whisk in remaining 2 tablespoons flour; cook , whisking for 1 minute. Whisk in chicken broth, cook, until gravy comes to a boil and thickens, (2-5 minutes). Stir in sage and pepper.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 516.54 Kcal (2163 kJ)
Calories from fat 281.89 Kcal
% Daily Value*
Total Fat 31.32g 48%
Cholesterol 161.99mg 54%
Sodium 762.64mg 32%
Potassium 513.69mg 11%
Total Carbs 21.34g 7%
Sugars 1.69g 7%
Dietary Fiber 2.46g 10%
Protein 35.35g 71%
Vitamin C 10.4mg 17%
Iron 2.9mg 16%
Calcium 65.5mg 7%
Amount Per 100 g
Calories 176.8 Kcal (740 kJ)
Calories from fat 96.48 Kcal
% Daily Value*
Total Fat 10.72g 48%
Cholesterol 55.44mg 54%
Sodium 261.03mg 32%
Potassium 175.82mg 11%
Total Carbs 7.3g 7%
Sugars 0.58g 7%
Dietary Fiber 0.84g 10%
Protein 12.1g 71%
Vitamin C 3.6mg 17%
Iron 1mg 16%
Calcium 22.4mg 7%

* 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

  • 12.4
    Points
  • 13
    PointsPlus

Good Points

  • saturated fat free

Bad Points

  • High in Sodium

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