Oven Fried Chicken

Servings

Serving size

1 chicken piece

COOKING TIME

30 Minutes

This recipe can be multiplied and 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

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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

Serve with Potato Vinaigrette Salad or Roasted Corn on the Cob or Roasted Garlic Mashed Potatoes

AND

Serve with Cole Slaw or Green Beans with Red Onion or Waldorf Salad or Zucchini Salad

Ingredients

1 large Egg(s)

1 large Egg white(s)

1 Tbsp Dijon mustard

5 ounces Crackers, melba toast, plain

1 tsp., leaves Dried thyme

1 tsp. Dried rosemary

1/2 tsp., leaves Dried oregano

1/4 tsp. Garlic powder

1/4 tsp. Salt

1/2 tsp., ground Black pepper

1/4 tsp. Cayenne pepper

16 ounces Boneless, skinless chicken breast (4 4-ounce chicken breasts))

1 spray Spray olive oil

Instructions

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 400°F.

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.

Serve this recipe with one of these starch side dishes.

Potato Vinaigrette Salad

Place the water in a large stock pot fitted with a steamer basket. Bring the water to a boil over medium-high heat. Steam the potatoes for about 30 minutes until slightly soft. Remove and drain into a colander and rinse with cold water. Cut the potatoes into 1/2 to 1…

Roasted Corn on the Cob

Preheat the oven to 400°F. Peel the husk back from the corn, being careful not to detach them from the stem. Remove silks and rinse well, wetting down the husks. Sprinkle the salt and pepper over the corn. Fold the husks against the corn and wrap in foil. Roast in…

Roasted Garlic Mashed Potatoes

Place the water in a large stock-pot over high heat. Quarter the potatoes and add them to the stock-pot. Cover with water by about an inch. Bring to boil and then reduce heat until the water is simmering. Cook the potatoes about 15 – 20 minutes, until slightly soft in…

AND

Serve this recipe with one of these vegetable side dishes.

Cole Slaw

Place celery seed, flour, dry mustard, granulated sugar, egg yolk, cayenne pepper, salt and milk in a blender. Blend on low while slowly adding the vinegar. Transfer contents of blender to a sauce pan and heat over high heat, whisking continuously. As the sauce heats, check the temperature with a…

Green Beans with Red Onion

Place the water in a large stock pot over high heat. When the water is at a slow boil reduce the heat until the water shivers. Add the green beans and blanch for about 7 minutes until al dente. While the beans are cooking place a large skillet over medium…

Waldorf Salad

Mix the cubed apples with the lemon juice. Add celery, walnuts and raisins. Toss. Add mayonnaise, sour cream and honey and gently fold together until well blended. Chill for at least 2 hours before serving.

Zucchini Salad

Whisk together the olive oil, balsamic vinegar, maple syrup, salt, pepper and marjoram. Place in the refrigerator while cutting the zucchini. Cut the zucchini into medium dice. This should be about 1/4 inch cubes. Toss the zucchini, tomatoes and pine nuts together in the vinaigrette. Chill well before serving.