Oven Fried Chicken
1 3 1/2 pound chicken, cut into 7 pieces and skinned
1 cup low fat 1% buttermilk
2 tablespoons canola oil
3/4 cup corn flake crumbs
1 teaspoon dried thyme
1 teaspoon dried oregano
1/2 teaspoon ground black pepper
In a gallon size zippered plastic bag, combine the chicken and buttermilk. Seal the bag, squeezing out air; turn to coat the chicken. Refrigerate at least 2 hours and up to 8 hours, turn in the bag occasionally. Drain the chicken and discard the buttermilk. Preheat the oven to 400F. Line a baking sheet with foil and coat with 1 tablespoon of the oil. In a gallon size zippered plastic bag, combine the corn flake crumbs, thyme oregano and pepper; shake well. Add the chicken, one piece at a time and shake the bag to coat the chicken well. Place on the prepared baking sheet and drizzle evenly with the remaining oil. Bake until cooked through and the juices run clear when the chicken is pierced in the thickest part with a fork, 35 to 40 minutes. 7 servings.
Nutritional Information per serving:
Calories: 206, Fat: 9 g, Cholesterol: 65 mg, Sodium: 168 mg, Carbohydrate: 9 g, Dietary Fiber: 0 g, Sugars: 1 g, Protein: 22g
Diabetic Exchanges: 1/2 Starch/Bread, 3 Lean Meat
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