Oven-Fried Chicken

The whole family will love this chicken – it tastes batter-dipped and fried but is actually good for the heart

• ½ C skim milk
• 1 tsp poultry seasoning
• 1 C cornflakes, crumbled
• 1 ½ tsp onion powder
• 1 ½ tsp garlic powder
• 2 tsp pepper
• 2 tsp dried hot pepper, crushed
• 1 tsp ginger, ground
• 8 pieces chicken, skinless (4 breasts, 4 drumsticks)
• a few shakes of paprika
• 1 tsp canola oil

• Preheat oven to 350^oF
• Add ½ teaspoon of poultry seasoning to milk.
• Combine all other spices with cornflake crumb
• Rinse chicken and pat dry. Dip chicken into milk, shake to remove excess, then quickly shake in bag with seasoning and crumbs to coat chicken
• Refrigerate for 1 hour
• Remove from refrigerator and sprinkle lightly with paprika for color
• Evenly space chicken on greased baking pan
• Cover with aluminum foil and bake for 40 minutes. Remove foil and continue baking for an added 30-40 minutes or until meat can easily be pulled away from bone. Drumsticks may require less baking time than breasts. (Do not turn chicken during baking). Crumbs will form crispy “skin”
• Serve with steamed broccoli and carrots

Makes 6 Servings

Nutritional Information

Serving Size ½ breast or 2 small drumsticks; Calories 256; Total Fat 5g; Saturated Fat 1 g; Cholesterol 82 mg; Sodium 286 mg; Carbohydrates 22 g; Protein 30 g; Fiber 1 g