Southern Oven-Fried Chicken
Missing fried chicken? Try this oven "fried" twist of the American favorite, a Recipe Makeover that has far less calories, fat and cholesterol compared to standard fried chicken.
Per serving: 156 calories, 1g fat and 56mg cholesterol.
Saves: 636 calories, 50g fat and 228mg cholesterol!
Preparation Time: 10 mins
Cooking Time: 30 mins
Yield: 8 x 4 oz servings (4 oz raw)
About this Recipe Makeover
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.
Ingredients Show Makeover Show Traditional
- 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, cut into even strips
- 1 cup white flour
- 2 tsp salt
- 2 tsp black pepper
- 1/2 tsp ground allspice
- 2 tsp garlic powder
- 1 large egg
- 1 broiler/fryer chicken, skin on, cut into 8 pieces
- 2 cup vegetable shortening or lard, for frying (or enough to fill skillet to about 1/2 inch deep)
Directions:
Preheat oven to 400ºF. 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 15 minutes, then flip pieces and spray with more cooking spray. Continue baking for 10 to 15 minutes or until golden brown.
Variations:
Can serve with oven-baked fries (see recipe link below).
Serving suggestion not included in the nutritional analysis.
Tips:
* Please carefully check the ingredients of this product to ensure it contains no dairy, if a dairy-free recipe is required.
Nutritional Info (per serving)
| CALORIES | 156 cals |
| Kilojoules | 653 kJ |
| Fat | 1.0 g |
| Saturated Fat | 0.0 g |
| Cholesterol | 56 mg |
| Sodium | 401 mg |
| Carbohydrates | 7.4 g |
| Fiber | 0.3 g |
| Total Sugars | 0.7 g |
| Protein | 14.0 g |
| Calcium | 12.0 mg |
| CALORIES | 792 cals |
| Kilojoules | 3,315 kJ |
| Fat | 51.0 g |
| Saturated Fat | 13.0 g |
| Cholesterol | 284 mg |
| Sodium | 1,378 mg |
| Carbohydrates | 26.0 g |
| Fiber | 1.0 g |
| Total Sugars | 0.1 g |
| Protein | 53.0 g |
| Calcium | 47.0 mg |
Note: A dash indicates no data is available.
Related Recipes
Fun Fries
This oven-baked Recipe Makeover knocks the "fry" out of French fries! Per serving: 201 calories and 5g fat. Saves: 65 calories and 8g fat.