|
| |
Oven Fried Chicken.
|
1
|
beaten
egg
|
1
|
|
45
mL
|
skim
milk
|
3
tbsp
|
|
125
mL
|
ground
flax seed
|
1/2
cup
|
|
125
mL
|
finely
crushed unsalted crackers
|
1/2
cup
|
|
1
mL
|
black
pepper
|
1/4
tsp
|
|
15
mL
|
dried
parsley flakes
|
1
tbsp
|
|
5
mL
|
paprika
|
1
tsp
|
|
5
mL
|
chili
powder
|
1
tsp
|
|
5
mL
|
garlic
powder
|
1
tsp
|
|
5
mL
|
seasoned
salt
|
1
tsp
|
|
1–1.5
kg
|
chicken
pieces
|
2–3
lbs
|
|
25
mL
|
melted
butter*
|
2
tbsp
|
-
Preheat
oven to 190°C (350°F).
-
In
a small bowl, combine egg and milk.
-
In
a shallow container, combine ground flax, cracker crumbs,
pepper,
parsley, paprika, chili, garlic, and seasoned salt.
-
Skin
chicken and rinse with water. Pat dry.
-
Dip
chicken pieces into egg mixture; coat with crumb mixture.
-
Place
chicken on greased 40 x 25 x 2 cm (15 x 10 x 3/4 inch)
baking
pan so pieces do not touch.
-
Drizzle
pieces with melted butter.
-
Bake
for 45 minutes or until chicken is tender and no longer
pink.
Do not turn chicken pieces while baking.
Yield: 6 servings
Serving Size: 1 - 2 pieces
Single Serving Nutrient Values
|
Calories
|
267
|
|
Protein
|
23.9 g
|
|
Carbohydrate
|
10.1 g
|
|
Fibre
|
3.5 g
|
|
Fat
|
14.7 g
|
|
Polyunsaturates
|
5.4 g
|
|
Monounsaturates
|
4.0 g
|
|
Saturates
|
4.0 g
|
|
Cholesterol
|
106.7 mg
|
|
Sodium
|
147 mg
|
|
Potassium
|
627 mg
|
|
Folate
|
67 µg
|
|
