Many of us have had to give up the lovely taste of good fried chicken due to high levels of fat, etc. I have tried many different "oven fried" chicken recipes and I have to say - there's no such thing as a good oven fried chicken recipe. However, I found a really good crispy oven baked chicken recipe that, on occasion, should satisfy your need for fried. And, it's a heart healthy, diabetic friendly recipe.
Here's your ingredient list
- Chicken (I used 3 pieces split chicken breasts, cut the meat off the bone, put the bones in my "save for stock" bag and then cut each breast half into 2-3 pieces). Following my method made it very economical - I got the split breasts on sale for 89 cents a lb and what would normally constitute 3 servings at the typical dinner table turned in to 7 because I cut up the breasts.
- Corn flake crumbs - start with 2 1/2 cups of flakes and pulverize them into crumbs.
- Dried Rosemary (crushed) or fresh, finely chopped - around 1 tsp or more if you prefer.
- Black pepper to taste
- Fat free or low fat milk
- Spray oil.
Mix the corn flake crumbs, rosemary, and pepper in a bowl.
Pour about 1/2 cup of milk into a separate bowl.
Place your chicken in the milk, shake off the excess, and place in the crumb mixture. Press down the crumbs with your fingers.
Place your crumbed chicken pieces on a wire rack (a cooling rack) and let it rest for 10 minutes. The crumbs will not adhere properly otherwise.
When your chicken has rested, place it in your baking dish and put in the oven for 30 minutes.
Wasn't that easy? You can also add cayenne or any other type of herbs and seasoning you want to the crumbs. It all depends on what you like.
I serve this with steamed veggies and oven roasted potatoes. A delicious and satisfying meal that (given the chicken was on sale) cost $7 to feed 6 of us.
Happy eating.
K
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