Extra Crispy Oven - Fried Chicken
¼ cup flour
¼ cup whole wheat flour
½ teaspoon garlic powder
¼ teaspoon pepper
1/8 teaspoon marjoram
½ teaspoon salt
2 egg whites
½ cup low-fat buttermilk
4-1/2 cups cornflakes, crushed
4 tablespoons sesame seeds
2-3 pound broiler/fryer chicken, cut up
Preheat the oven to 375 degrees. Line a large baking pan with aluminum foil. Place the first six ingredients in a bowl. Mix well. Beat together the egg whites and the buttermilk in another bowl. Place the cornflakes and sesame seeds in a third bowl. Mix. Dip the chicken one piece at a time into the flour mixture, then into buttermilk mixture, then into the cornflakes and sesame seed mixture, coating evenly. Place the chicken pieces in the baking pan. Bake 50-60 minutes or until the chicken is golden.
Makes 4 servings.
Nutritional Breakdown
Protein: 29.2%
Carbohydrate: 31.0%; Fat: 39.9%
Totals Per Serving
Calories: 515
Protein: 36.8g
Carbohydrate: 39g
Fat: 22.3g
Cholesterol: 91mg
Sodium: 740mg