Not Fried "Fried" Chicken

Love the taste of fried chicken, but wish there were a healthier version? Your wish is granted with our Not Fried "Fried" Chicken. Our baked version tastes just like it was fried in a pan, minus all the guilt.

Serves: 5

Preparation Time: 10 min

Cooking Time: 45 min

Ingredients

• 1 whole cut-up chicken (3- to 3-1/2 pounds), skin removed
• 2 tablespoons all-purpose flour
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 3 egg whites
• 1 1/2 cups cornflake crumbs
• 1/2 teaspoon ground sage
• Nonstick cooking spray

Instructions

1. Preheat oven to 350 degress F. Coat a rimmed baking sheet with cooking spray.
    
2. In a shallow dish, combine flour, salt, and pepper. In a medium bowl, lightly beat egg whites. In a large bowl, combine cornflake crumbs and sage.
    
3. Dip chicken pieces in flour mixture, then into egg whites then cornflake crumbs, coating completely with each. Place on baking sheet. Lightly coat top of chicken with nonstick cooking spray and bake 45 to 50 minutes, or until no pink remains and juices run clear.

Nutritional Information

Serving Size: 2 pieces, Exchanges: 1-1/2 Starch, 4 Very Lean Meat, 1/2 Fat, Calories 299, Calories from Fat 64, Total Fat 7g, Saturated Fat 2g, Cholesterol 84mg, Sodium 627mg, Total Carbohydrate 25g, Dietary Fiber 1g, Sugars 3g, Protein 32g