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Unfried Chicken
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Unfried Chicken

55 Minutes
15 Min Prep
55 Min Cook
Healthy Living
Put down the greasy fast-food chicken and go with Unfried Chicken. Crushed corn flakes provides crunch for this oven-baked, Healthy Living Unfried Chicken.
What You Need
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6 servings
Original recipe yields 6 servings
1 cup coarsely crushed corn flakes
1 Tbsp. flour
1 tsp. seasoned salt
1 egg white
1 Tbsp. water
6 pieces bone-in chicken, such as breasts, thighs and legs, skin removed
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Let's Make It
1
Preheat oven to 400°F. Combine cereal, flour and seasoned salt in shallow dish or pie plate. Beat egg white with water in separate shallow bowl. Dip meaty side of each chicken piece in egg white mixture, then in cereal mixture.
2
Place chicken, coated sides up, on baking sheet; spray lightly with cooking spray.
3
Bake 40 min. or until chicken is golden brown and cooked through (180ºF).
Kitchen Tips
Makeover - How We Did It
Baking the chicken instead of frying saves 100 calories, 10.5 grams of fat and 3 grams of satured fat per serving when compared to the same amount of fast-food fried chicken.
Substitute
Substitute 6 boneless skinless chicken breasts (about 2 lb.) for bone-in chicken. Bake 20 to 25 min. or until chicken is cooked through (170ºF).
Substitute
Substitute 1 tsp. salt-free herb blend for the seasoned salt.
Nutrition
Calories
170
Calories From Fat
0
% Daily Value*
Total Fat 6g
8%
Saturated Fat 1.5g
8%
Trans Fat 0g
Cholesterol 75mg
25%
Sodium 530mg
23%
Total Carbohydrates 5g
2%
Dietary Fibers 0g
Sugars 0.5596g
1%
Protein 23g
46%
Vitamin A
4%
Vitamin C
2%
Calcium
2%
Iron
10%
* Percent Daily Values are based on a 2,000 calorie diet.
Servings
Makes 6 servings, one piece each.
* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only. Please note that nutrition details may vary based on methods of preparation, origin and freshness of ingredients used.
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