Southern Oven-Fried Chicken

  • Traditional fried chicken recipes are high in calories, fat and cholesterol. This made-over oven recipe trims the calories by slimming portion size, removing the skin and frying oil, and replacing with grains, eggs (for binding) and spices. From CalorieKing.

    1 cup corn flakes, crushed
    1/3 cup flour
    1 tsp salt
    1/2 tsp ground red pepper
    2 egg whites, slightly beaten
    1/4 cup skim milk
    2 lb boneless, skinless chicken breast, butterflied into four 4 ounce pieces


    Preheat oven to 400F. Spray cookie sheet with butter flavored cooking spray.

    Mix all dry ingredients in large bowl. Mix egg whites and milk in small bowl. Dip chicken into egg mixture and coat with corn flakes. Place on cookie sheet, and spray with more cooking spray.

    Bake in preheated oven for 10 minutes, then flip pieces and spray with more cooking spray. Continue baking for 10 to 15 minutes or until golden brown
  • I've made this before, very delicious. Especially with mashed cauli-potatoes (half cauliflower and little less than half potatoes) and homemade gravy (with 1 tbsp of butter only and cornstarch instead of flour.)

    Thanks for the reminder, I've not made this in a long time!
  • Yum...
    OOh, amandie, that side would be great with this I bet. Thanks for the suggestion. I just made it again last night with a 4 oz side of potato salad (1 small potato: 110 calories, 2 tbsp light mayo: 32 calories, salt to taste, pepper to taste and capers for a little pickle flavor) and a splurge of a few spoonfuls of baked beans. Next time I am going to try it your way! Take care