Oven-Baked Crispy Chicken
A moist and crispy fried chicken taste without the fat of traditional fried chicken.
Tips
Removing the skin from chicken cuts the fat by more than half.
Makes 4 servings
Cooking time: n/a
Ingredients
- Baking sheet, sprayed with vegetable spray
- Preheat oven to 350◦ F (180◦ C)
- 4 chicken leg quarters (about 1 lb/500 g)
- ½ cup corn flakes cereal crumbs 125 mL
- 2 tbsp freshly grated Parmesan cheese 25 ml
- 2 tsp garlic powder 10 mL
- 2 tsp chili powder 10 mL
- ½ tsp freshly ground black pepper 2 mL
- ¼ cup 1% milk 50 mL
Instructions
- Rinse chicken and remove all skin and visible fat. Pat dry. Cut apart at the joint into things and drumsticks.
- In a large plastic bag, combine corn flakes crumbs, Parmesan, garlic powder, chili powder and pepper.
- Pour milk into a shallow dish.
- Dip chicken pieces in milk, then add them, one at a time, to the plastic bag. Shake to coat with crumbs. Place on prepared baking sheet and sprinkle with any remaining crumbs. Discard any excess milk.
- Bake in preheated oven for 45 to 50 minutes, or until juices run clear when chicken is pierced with fork.
Notes
Dietitian’s Message: The carbohydrate count in this recipe is minimal compared to the appetite satisfaction. Team with potatoes and vegetables.
Canada’s Choice per Serving: 1 Carbohydrate, 4 Meat & Alternatives
Recipe reprinted with permission from Canada’s Best Cookbook for Kids with Diabetes, Colleen Bartley, Robert Rose Inc., 2005, http://www.robertrose.ca.
Nutritional Information
Per Serving
| Calories | 232 |
| Total Fat | 6 g |
| Saturated Fat | 2 g |
| Cholesterol | 107 mg |
| Sodium | 294 mg |
| Carbohydrates | 13 g |
| Fiber | 1 g |
| Protein | 29 g |
- See more at: http://www.diabetes.ca/diabetes-and-you/recipes/oven-baked-crispy-chicken#sthash.xjmIFPIb.dpuf
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