Oven-Fried Chicken

Prep/Total Time: 10 minutes prep, 40 minutes bake

Yield: 6 servings

• 1/2 cup cornmeal
• 1/2 cup dry bread crumbs
• 1 teaspoon dried tarragon
• 1 teaspoon ground ginger
• 1/2 teaspoon salt
• 1/4 teaspoon cayenne pepper
• 1/4 teaspoon pepper
• 3 egg whites
• 2 tablespoons fat-free milk
• 1/2 cup all-purpose flour
• 6 bone-in chicken breast halves (6 ounces each)
• Refrigerated butter-flavored spray

1. In a shallow bowl, combine the first seven ingredients. In another shallow bowl, combine egg whites and milk. Place flour in a third shallow bowl. Coat chicken with flour; dip in the egg white mixture, then roll in cornmeal mixture.
2. Place in a 15-in. x 10-in. x 2-in. baking pan coated with cooking spray. Bake, uncovered, at 350 for 40 minutes. Spritz with butter-flavored spray. Bake 10-15 minutes longer or until juices run clear.

Nutrition: (1 chicken breast) 248 calories, 2 g fat, 1 g saturated fat, 63 mg cholesterol, 375 mg sodium, 24 g carbohydrate, 1 g fiber 30 g protein.

Comments: Not a huge fan of oven-fried chicken compared to normal fried chicken. The tastes don’t even compare. This wouldn’t be at the top of the list for low-fat meals to prepare with bone-in chicken breasts.