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Oven Fried Chicken

Ingredients:

  • cooking spray
  • 20 crackers, whole-grain, saltine-like, pulsed in a food processor to fine crumbs (about 1/2 cup)
  • 2 1/2 cup(s) cereal, cornflakes, pulsed in a food processor to fine crumbs (about 1/2 cup)
  • 2 tablespoon sesame seeds
  • 3/4 teaspoon pepper, cayenne
  • 1/2 teaspoon garlic powder
  • 2 large egg white(s)
  • 1 cup(s) yogurt, low-fat plain
  • 1 tablespoon mustard, dijon-style
  • 1/2 teaspoon salt
  • 4 chicken breast halves, bone in, skin removed, rinsed and patted dry
  • 4 chicken, thighs, bone in, skin removed, rinsed and patted dry

Preparation:

Preheat the oven to 375F. Lightly spray a baking sheet with cooking spray.

Combine the saltine and corn flake crumbs, sesame seeds, cayenne, and garlic powder in a shallow bowl.

In a large bowl, the egg whites, yogurt, mustard, and salt. Add the chicken pieces and coat thoroughly with the yogurt mixture. Then, one at a time, dip the chicken pieces in the cracker mixture, packing the crumbs evenly onto the chicken. Arrange the chicken on the prepared baking sheet and spray the tops lightly with cooking spray. Bake until the juices run clear when the chicken is pierced with a knife, 45 to 50 minutes.

Serving size: 1 breast half or 2 thighs

Nutrient Notes:

Excellent source of: Niacin, Vitamin B6, Selenium, Riboflavin, Thiamin, Vitamin B12, Iron, and Phosphorus; Good source of: Folate, Pantothenic Acid, Calcium, Magnesium, Manganese, Potassium, and Zinc.

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