Wednesday, March 14, 2012

Not Fried, Fried Chicken

Healthy Fried Chicken

Serves: 5
Preparation Time: 10 min
Cooking Time: 45 min
  • 1 whole cut-up chicken (3- to 3-1/2 pounds), skin removed
  • 2 tablespoons all-purpose flour
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 3 egg whites
  • 1 1/2 cups cornflake crumbs
  • 1/2 teaspoon ground sage
  • Nonstick cooking spray
  1. Preheat oven to 350 degrees F. Coat a rimmed baking sheet with cooking spray.
  2. In a shallow dish, combine flour, salt, and pepper. In a medium bowl, lightly beat egg whites. In a large bowl, combine cornflake crumbs and sage.
  3. Dip chicken pieces in flour mixture, then into egg whites then cornflake crumbs, coating completely with each. Place on baking sheet. Lightly coat top of chicken with nonstick cooking spray and bake 45 to 50 minutes, or until no pink remains and juices run clear.

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