Light Oven-Fried Chicken Recipe

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Light Oven-Fried Chicken Recipe
Light Oven-Fried Chicken Recipe photo by Taste of Home
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Light Oven-Fried Chicken Recipe

Read Reviews
4 6 7
Publisher Photo
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.
MAKES:
6 servings
TOTAL TIME:
Prep: 10 min. Bake: 50 min.
MAKES:
6 servings
TOTAL TIME:
Prep: 10 min. Bake: 50 min.

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 large 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 15x10x1-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.
Editor's Note: This recipe was tested with I Can't Believe It's Not Butter Spray.
Originally published as Oven-Fried Chicken in Light & Tasty June/July 2002, p33

Nutritional Facts

1 each: 248 calories, 2g fat (1g saturated fat), 63mg cholesterol, 375mg sodium, 24g carbohydrate (0 sugars, 1g fiber), 30g protein. Diabetic Exchanges: 4 lean meat, 1-1/2 starch.

  • 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 large 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
  1. 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.
  2. Place in a 15x10x1-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.
Editor's Note: This recipe was tested with I Can't Believe It's Not Butter Spray.
Originally published as Oven-Fried Chicken in Light & Tasty June/July 2002, p33

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Reviews forLight Oven-Fried Chicken

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oliveyle69 User ID: 7523881 256849
Reviewed Nov. 16, 2016

"I tried this recipe for the first time and it tasted awful!! I could not even finish the chicken because I could stand the taste. My guests were not satisfied with this either. Sad to see that it was in their big cookbooks."

MY REVIEW
hotfudgesundae User ID: 3463962 226379
Reviewed May. 15, 2015

"Nice flavor, easy to make. Will save this recipe, for sure!"

MY REVIEW
mamamarie User ID: 568814 85881
Reviewed Dec. 23, 2013

"Good. I did not use the tarragon or ginger. Used parsley and garlic instead. Also used extra virgin olive oil instead of the butter flavred SPRAY."

MY REVIEW
ConnieK User ID: 282614 84415
Reviewed Jul. 5, 2012

"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."

MY REVIEW
palmki User ID: 5282673 111686
Reviewed Aug. 15, 2010

"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."

MY REVIEW
euge1 User ID: 3773156 79302
Reviewed Jan. 9, 2010

"delicous used dried bread crumbs and added flax seed to it"

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