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Light Oven-Fried Chicken Recipe

Light Oven-Fried Chicken Recipe photo by Taste of Home

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Tarragon, ginger and cayenne pepper season the cornmeal coating that Daucia Brooks of Westmoreland, Tennessee uses on her golden "fried" chicken. The moist meat and crunchy coating are sure to make this homey entree in a mealtime mainstay at you house, too.

This recipe is:

Healthy

Diabetic Friendly

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Light Oven-Fried Chicken Recipe

Prep: 10 min. Bake: 50 min.

Yield: 6 Servings

10 50 60

Ingredients

1/2 cup cornmeal
1/2 cup dry bread crumbs
1 teaspoon dried tarragon
1 teaspoon ground ginger
1/2 teaspoon salt
1/4 teaspoon cayenne pepper
1/4 teaspoon pepper
3 egg whites
2 tablespoons fat-free milk
1/2 cup all-purpose flour
6 bone-in chicken breast halves (6 ounces each)
Refrigerated butter-flavored spray

Directions

In a shallow bowl, combine the first seven ingredients. In another shallow bowl, combine egg whites and milk. Place flour in a third shallow bowl. Coat chicken with flour; dip in the egg white mixture, then roll in cornmeal mixture.
Place in a 15-in. x 10-in. x 1-in. baking pan coated with cooking spray. Bake, uncovered, at 350° for 40 minutes. Spritz with butter-flavored spray. Bake 10-15 minutes longer or until chicken is golden brown and crispy and juices run clear. Yield: 6 servings.

Nutritional Facts 1 chicken breast half) equals 248 calories, 2 g fat (1 g saturated fat), 63 mg cholesterol, 375 mg sodium, 24 g carbohydrate, 1 g fiber, 30 g protein. Diabetic Exchanges: 4 lean meat, 1-1/2 starch.

Originally published as Oven-Fried Chicken in Light & Tasty June/July 2002, p33

Full-Bodied White Wine

Enjoy this recipe with a full-bodied white wine such as Chardonnay or Viognier.

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Light Oven-Fried Chicken

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Reviewed on Jul. 05, 2012 by ConnieK

I thought this was good but mine came out a little dry (???). I just saw the ingredient list calls for 3 egg whites, I only used 2; maybe this was why it turned out a little dry (?) Will try again since I love fried chicken and have been looking for lighter versions.

Reviewed on Aug. 15, 2010 by palmki

This is wonderful. The chicken was moist. Just the right amount of seasoning on the coating. And I didn't have to scrub the pan; easy clean-up. Will be making again.

Reviewed on Jan. 09, 2010 by euge1

delicous used dried bread crumbs and added flax seed to it