Sunday, January 15, 2012

Southern Oven "Fried" Chicken

Southern Oven "Fried" Chicken
Makes 4 servings

Ingredients

1/2 cup fat-free buttermilk
1/2 cup crushed cornflakes
3 tablespoons all-purpose flour
1/4 teaspoon salt
1/4 teaspoon black pepper
2 lbs of chicken breasts
4 teaspoons canola oil

Instructions:

1. Preheat the oven to 400 degrees. Spray a large baking sheet with nonstick cooking spray.
2. Pour the buttermilk into a large shallow bowl. On a sheet of waxing paper, combine cornflake crumbs, flour, salt, and pepper.
3. Dip the chicken in the buttermilk, then dredge in cornflake mixture, coating completely.
4. Place chicken on the baking sheet; drizzle with canola oil.
5. Bake 30 minutes the turn the chicken over. Bake until cooked through, about 15-20 minutes longer

Per serving: 229 Cal, 10g Fat, 2 g sat fat, 0 g trans fat, 64 mg Chol, 295 mg sodium, 11 g carbs, 0 g fiber, 23 g protein, 49 mg calcium.

* My modifications: we like use some hot sauce on the chicken to add some extra kick!

Source: weight watchers cookbook

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