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Crispy Oven-Fried Chicken

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Crispy Oven-Fried Chicken
  • Prep Time 20 min
  • Total Time 1 hr 5 min
  • Servings 4
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Enjoy the crunch and tender flavor of everyone's favorite picnic chicken without the greasy mess. Dry cereal flakes are the secret time-saver.

Ingredients

2
cups corn flakes cereal, crushed to 1 cup
2
egg whites
1
teaspoon paprika
1/2
teaspoon salt
1/2
teaspoon garlic powder
1/2
teaspoon dried oregano leaves
1/4
teaspoon ground red pepper (cayenne)
3
to 3 1/2 lb cut-up whole chicken, skin removed

Directions

  • 1 Heat oven to 400°F. Spray rack in broiler pan with cooking spray.
  • 2 In shallow bowl, place crushed cereal. In another shallow bowl, beat remaining ingredients except chicken with fork until well blended. Dip chicken pieces into egg white mixture; coat with cereal. Place on rack in broiler pan.
  • 3 Bake about 45 minutes or until thermometer inserted in center of breast reads 170°F and in center of thighs, legs and wings reads 180°F.
Tips  

For easy cleanup, coat the chicken with the corn flake mixture by shaking the egg white-dipped pieces in a large resealable food-storage plastic bag.

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
300
(
Calories from Fat
90
)
Daily Value
Total Fat
10g
16%
(
Saturated Fat
3g
14%
,
Trans Fat
0g
)
Cholesterol
120mg
39%
Sodium
510mg
21%
Potassium
380mg
11%
Total Carbohydrate
11g
4%
(
Dietary Fiber
0g
0%
,
Sugars
1g
)
Protein
41g
Daily Value*:
Vitamin A
15%
15%
Vitamin C
20%
20%
Calcium
40%
40%
Iron
50%
50%
Exchanges:
1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 5 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.
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