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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.

 

"It's finger lickin' good."
-Col. Harland Sanders, Founder, Kentucky Fried Chicken

The refrigerator light goes on...

Melba toast is amazing as breading! Fried chicken doesn't have to be fried to taste like fried chicken.

Cayenne Pepper

Cayenne is a species of extremely hot chili pepper. It is small to medium sized (about 2 - 5 inches long) and bright red. Most cayenne grown today is dried and ground into cayenne pepper. Buy ground cayenne in small amounts so that it doesn't lose its fresh flavor. As it ages, it turns from a bright pepper red to a duller brownish red.


 

Oven Fried Chicken



Servings = 4 | Serving size =1 chicken piece

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4.

Leftovers keep well for 2 days. Allow to cool before refrigerating.

Serve with Potato Vinaigrette Salad or Roasted Garlic Mashed Potatoes or Roasted Corn on the Cob or Red Potato Salad or Healthy French Fries or Roasted Garlic Mashed Potatoes - Low Sodium Version

AND

Serve with Waldorf Salad or Parmesan Squash. or Green Beans with Red Onion or Cole Slaw or Candied Carrots or Healthy Caesar Salad or Zucchini Salad

1 large egg
1 large egg white
1 Tbsp Dijon mustard
1 box (5 ounces) plain melba toast
1 tsp dried thyme
1 tsp dried rosemary
1/2 tsp dried oregano
1/4 tsp garlic powder
1/4 tsp salt
1/2 tsp ground black pepper
1/4 tsp cayenne pepper
4 4 ounce boneless, skinless chicken breasts
spray oil

Place the egg, egg white and Dijon mustard in a small bowl. Whisk until smooth.

In a food processor fitted with a steel blade, place the melba toast, thyme, rosemary, oregano, garlic powder, salt, black pepper and cayenne pepper. Process until small breadcrumbs. Leave some pieces about the size of currants.

Preheat oven to 400F.

Dredge a chicken breast in the egg mixture, coating thoroughly. Dredge in the breadcrumbs, patting and turning frequently until well coated.

Place the chicken on a cookie sheet or baking rack and then place in oven. Bake for 3 minutes and then lightly spray the top of each chicken breast with the oil. Bake 5 minutes more and then turn. Spray lightly with the oil again and bake for about 6 more minutes.

This recipe works well with any piece of chicken (with or without the bone). Use skinless legs, thighs or breasts.

Nutrition Facts

Serving size = 1 chicken breast

Servings = 4

.

Amount Per Serving

Calories 293 Calories from Fat 36
  % Daily Value
Total Fat 4g 6%
    Saturated Fat 1g 5%
    Monounsaturated Fat 1g  
    Trans Fat 0g  
Cholesterol 119mg 40%
Sodium 588mg 25%
Total Carbohydrates 28g 9%
    Dietary Fiber 3g 11%
    Sugars 1g  
Protein 33g  
Vitamin A 3% Vitamin C 3%
Calcium 7% Iron 16%
Vitamin K 6 mcg Potassium 412 mg
Magnesium 59 mg