Thursday, August 27, 2015

Tasteful Thursday - Crispy Oven Fried Chicken

Crispy Oven "Fried" Chicken
Now that families everywhere are getting back into a dinner routine, gather them around the table with this better-for-you version of "fried" chicken. No deep-fat fryer required.
Recipe type: Dinner
Serves: 4
  • Four 4-ounce boneless, skinless chicken breast halves
  • 3 tablespoons all-purpose flour
  • 1 tablespoon ground flaxseed
  • 1 teaspoon low-sodium Old Bay Seasoning
  • ¼ cup 1% low-fat milk
  • 2 teaspoons lemon juice
  • 1 teaspoon Dijon mustard
  • 3 generous cups cornflakes, crushed
  1. Preheat the oven to 400°F. Line a rimmed baking sheet with aluminum foil. Spray a cooling rack generously with nonstick cooking spray and place in the prepared sheet.
  2. Pat the chicken dry with paper towels. Season generously with kosher salt and pepper and set aside. Prepare the breading by placing the flour, flaxseed, and Old Bay in a wide bowl or on a plate, and mix together with a fork.
  3. Place the milk, lemon juice, and mustard in a second wide bowl and whisk together until well combined. Place the cornflakes in a third wide bowl or plate.
  4. Dredge each chicken piece in the flour mixture until well coated; tap off excess flour. Coat each floured chicken piece in the milk mixture and then roll in the cornflake crumbs until very well coated.
  5. Arrange the chicken pieces on the rack and place in the oven. Cook for 10 minutes, lower the heat to 350°F and cook for another 10 to 15 minutes, until the chicken is cooked through and the coating is crispy. (Adjust cook time accordingly if chicken breast halves are greater than 4 ounces each.)
You'll get 40% iron per chicken piece.
Nutrition Information
Serving size: (1 piece), Calories: 230, Fat: 3.5g, Saturated fat: 1g,Carbohydrates: 24g, Sodium: 340mg, Fiber: 1g, Protein: 26g

Taken from

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