Tuesday, February 9, 2010

Southern Oven "Fried" Chicken

Southern Oven "Fried" Chicken

1/2 cup fat-free buttermilk
1/2 cup cornflakes, crushed
3 tablespoons all-purpose flour
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
2 pounds chicken parts, skinned
4 teaspoons canola oil

1. Preheat oven to 400F; spray a large baking sheet with nonstick cooking spray.

2. Pour the buttermilk into a large shallow bowl. On a sheet of wax paper, combine the cornflake crumbs, flour, salt and pepper. Dip the chicken in the buttermilk, the dredge in the cornflake mixture, coating completely. Place the chicken on the baking sheet; drizzle with the oil. Bake 30 minutes, the turn the chicken over. Bake until cooked through, 15-20 minutes longer.

Per serving (about 2 pieces): 229 Cal, 10g Fat, 2g Sat Fat, 0g Trans Fat, 64 mg Chol, 295 mg Sod, 11 g Carb, 0 g Fib, 23 g Prot, 49 mg Calc.
Makes 4 servings at 5 points per serving

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