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Oven-Baked Fried Chicken
There's no need to deep fry chicken to get the same crispy coating and
wonderfully seasoned crust. Plus, removing the skin eliminates much of the fat
content. Check out these comparisons:
Fried chicken breast with skin: 364 calories/19 grams fat
Roasted chicken breast with skin: 195 calories/8 grams fat
Baked chicken without skin (following recipe): 161 calories/3 grams fat
1/2 cup all-purpose flour
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon dried oregano
1/2 teaspoon mustard powder
1/2 teaspoon salt
1/4 teaspoon cayenne pepper
2 whole skinless chicken breasts (with bone), halved
Non-stick cooking spray
Preheat oven to 400�. In a large zip-top bag, combine flour, garlic powder,
onion powder, oregano, mustard powder, salt, and cayenne. Seal the top and shake
to combine. Add chicken, seal the top and shake to coat chicken with flour
mixture. Remove chicken from bag, discard flour mixture, and transfer chicken to
a large baking sheet that has been coated with non-stick spray. Lightly spray
the surface of chicken with non-stick spray.
Bake 35 minutes, until golden brown and cooked through (juices will run clear
when meat is pierced with a fork). Serves 4.
Nutritional information (per serving):
Calories: 161
Fat: 3 grams
Protein 27 grams
Carbohydrates: 4 grams
Sodium 354 mg
AUTHOR: blondie2 |