Favorite "Fried" Chicken
Nutrition
Calories: 350 kcalCarbohydrates: 22 gProtein: 44 gFat: 9 gSaturated Fat: 1.5 gCholesterol: 125 mgSodium: 480 mgFiber: 2 gSugar: 23 gVitamin A: 15.475 IUCalcium: 90 mgIron: 17 mg
Ingredients
- 3¾ cups rice flake cereal such as Kellogg’s Special K or equivalent
- 1½ cups corn flake cereal such as Kellogg’s Corn Flakes or equivalent
- ¾ tsp. Black pepper freshly ground
- 1/4 tsp. salt
- ¾ tsp. garlic powder
- ¾ tsp. onion powder
- 1½ tsp. paprika
- 1/8 tsp. cayenne or to taste (optional)
- 1½ Tbsp. vegetable oil
- 2 egg whites
- 2 tsp. Dijon mustard
- 2 1/2 to 3 lbs. chicken parts on the bone breasts, thighs, drumsticks, skin removed
Instructions
- 1. Preheat oven to 400 degrees F. Place a wire cooling rack on a baking sheet and spray both with vegetable cooking oil spray. Set aside.
- 2. Combine both cereals, pepper, salt, garlic powder, onion powder, paprika, and cayenne (if using) in a food processor. Process until mixture begins to reduce. Alternately, place ingredients in a large resealable plastic bag and crush with a rolling pin. Drizzle oil over mixture and process or crush to a coarse meal. Transfer crumb mixture to a large shallow dish.
- 3. In another shallow dish, combine egg whites and Dijon mustard. Gently whisk with a fork to combine and fully incorporate mustard. Dip chicken pieces into the egg white mixture and turn to coat, then place chicken in crumb mixture, pressing into the crumbs to cover entire surface. Place coated chicken on the prepared rack on the pan.
- 4. Bake until thickest parts of the chicken register 160 degrees F on an instant-read thermometer or when juices run clear from a small cut in the meat, about 30 to 35 minutes for drumsticks and 35 to 40 minutes for breasts and thighs. Transfer to a serving platter and serve immediately.
- Source: Hannaford fresh Magazine, July - August 2011