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Weight Control

Recipes

Crispy Oven Fried Chicken

Crispy Oven Fried Chicken

Ingredients:

  • 4 boneless, skinless chicken breast halves
  • 2 eggs, beaten with 4 tsp of milk
  • 1/2 cup italian bread crumbs
  • 1/4 cup wheat germ
  • 1 tsp onion powder
  • 1/2 tsp sugar
  • 1/4 tsp ground red pepper
  • 1/2 tsp dried basil
  • 1/2 tsp oregano
  • 1 and 1/2 tsp garlic powder
  • Black pepper to taste
  • Cooking spray

Directions:

  1. Heat oven to 400 degrees.
  2. In a shallow bowl, combine bread crumbs, wheat germ, salt, onion powder, sugar, red and black pepper, basil, oregano and garlic powder.
  3. Place on wire rack coated with cooking spray on a baking sheet. Coat chicken breasts with egg mixture and then dredge in the breadcrumb mixture; press to cover with crumbs. Shake off excess and place breasts on wire rack.
  4. Bake 35 minutes without turning, or until a thermometer inserted in the thickest part registers 180 degrees.
Nutritional Information (per serving)
Calories 242
Protein 33g
Carbohydrate 10g
Fat 7g
Fiber 2g

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