In a million years, I never thought there would be a way to cook fried chicken that wasn't fattening. So when I first heard about this oven "frying" method, I was sure someone was pulling my leg . . . or should that be "drumstick"? Anyway, having tried it, I can say it's definitely worth crowing about.
1/4 cup white or whole wheat flour
1/4 cup crushed cornflakes or cornmeal
1/2 teaspoon Italian seasoning or oregano
Salt and pepper to taste
3 1/2 pound chicken, cut into 8 pieces* (reserving the chicken wings for another use such as Chicken Broth) and the skin discarded
2 egg whites, beaten lightly
Preheat the oven to 350°F.
In a shallow bowl, toss together the flour, cornflakes, Italian seasoning, and salt and pepper to taste. Dip the chicken pieces in the egg whites, and then coat them all over with the flour mixture. Arrange the chicken in one layer on a rack in a shallow roasting pan, and bake it in the oven for 1 hour.
Note: Other spices could be added to the flour mixture, such as 1/2 teaspoon thyme, rosemary, or paprika, or 1/4 teaspoon cayenne.
*2 thigh pieces, 2 leg pieces, 2 breast pieces cut into 2 pieces.
Nutritional Analysis per serving: 331 calories; 28% calories from fat; 10 grams of fat; 172 milligrams of sodium
Source: Joan Lunden’s Healthy Cooking by Joan Lunden and Laura Morton - See more at: http://joanlunden.com/joans_recipes_unfried_chicken.html#sthash.1q6rWBUE.dpuf