Save on Pinterest

Light Oven-Fried Chicken

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.
  • Total Time
    Prep: 10 min. Bake: 50 min.
  • Makes
    6 servings

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.
Nutrition 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.

Recommended Video