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Oven-Fried Chicken

4 servings

This oven-fried chicken contains just 9 grams. Typical fried chicken contains about 20-40 grams of fat such as Fried Chicken ala Barricks.

  • 1 large egg white
  • 1/2 cup lowfat buttermilk
  • 1 teaspoon tabasco sauce
  • 1/2 cup all-purpose flour
  • 1 Tablespoon baking powder
  • 1 Tablespoon toasted sesame seeds,
  • 2 teaspoons paprika
  • 1 teaspoon dried thyme
  • 1 teaspoon dried oregano
  • 1 teaspoon salt
  • 1/4 teaspoon fresh ground black pepper
  • 2 1/2 pounds (4) BONE-IN skinless
       chicken breasts
  • 1 to 2 Tablespoon canola oil

Preheat oven to 425°. Set a rack on a baking sheet and spray with nonstick cooking spray.

In a medium-sized bowl, whisk together egg white, buttermilk and tabasco. Put flour, baking powder, sesame seeds, paprika, thyme, oregano, salt and pepper in a paper lunch bag; shake the bag to mix well.

Dip chicken pieces, one at a time, into the buttermilk mixture, then dredge in the flour mixture by shaking in the bag. Place the chicken on the prepared rack. Brush oil lightly over the chicken. Bake for 35 to 40 minutes, or until browned on the outside and no longer pink inside

Nutrition Facts
Amount Per Serving: Calories 409 - Calories from Fat 70
Percent Total Calories From: Fat 17%, Protein 68%, Carbohydrate 15%
Totals and Percent Daily Values (2000 calories): Fat 8g, Saturated Fat 2g, Cholesterol 166mg, Sodium 1080mg, Total Carbohydrate 15g, Dietary Fiber 0g, Protein 69g, Vitamin A 807 units, Vitamin C 5 units, Calcium 0 units, Iron 3 units

Bon appetit!

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Barricks Insurance Services
276 N El Camino Real #6, Oceanside, CA 92058
Phone:   (310) 678-6315

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