Oven Fried Chicken

Oven Fried Chicken

If you're trying to lose weight, keep this in mind: Nutrition researchers at Pennsylvania State University have found that people who eat a broth-based bowl of vegetable soup; a large, low-calorie, lettuce-based salad or an apple before a meal consume about 110 to 190 fewer calories at the meal, including the calories in that first course. This is really easy to do and makes a good buffet plate, it's also handy to keep in the fridge, for a few days, for a quick meal (and can be frozen).

Oven-Fried Chicken

Ingredients:

• 1 cup low-fat buttermilk
• 2 large egg whites, beaten
• 1 cup all-purpose flour (about 4½ ounces)
• 1/3 cup cornmeal
• 1 tsp. salt, divided
• 3/4 tsp. freshly ground black pepper
• 1/4 tsp. ground red pepper
• 2 chicken breast halves, skinned (about 1 pound)
• 2 chicken thighs, skinned (about 1/2 pound)
• 2 chicken drumsticks, skinned (about 1/2 pound)
• 2 Tbs. canola oil

Cooking spray

Prep time: under 20 minutes

Cook time: 30 minutes

Directions:

Preheat oven to 425 degrees.

Cover a large baking sheet with parchment paper. Combine buttermilk and egg whites in a shallow dish; stir well with a whisk.

Combine flour, cornmeal, 1/2 tsp. salt, black pepper and red pepper in a separate shallow dish; stir well.

Sprinkle chicken evenly with remaining 1/2 tsp. salt. Dip chicken in buttermilk mixture; dredge in flour mixture.

Heat oil in a large non-stick skillet over medium high heat. Add chicken to pan; cook 4 minutes on each side or until lightly browned.

Place chicken on prepared baking sheet; lightly coat chicken with cooking spray. Bake at 425 degrees for 30 minutes or until chicken is done.

Servings: 4, 1 chicken breast half or 1 drumstick and 1 thigh each

Nutrition per serving: 450 calories (28% from fat), 13.8g fat, 2.5g saturated fat, 35.3g carbohydrates, 43.5g protein, 1.7g fiber, 109mg cholesterol, 803mg sodium

Source:cookinglight.com