Sunday, September 12, 2010

Southern "Fried" Chicken (Without the Frying)

Tonight I got good reviews on a "fried" chicken recipe that I made at home.  Here's a secret, it wasn't really fried.  In fact, it was kind of healthy.  I built the recipe from one in my Weight Watchers Cookbook.  A few substitutions seemed to make this dish tastier than when I made it in the past, so I am archiving it here, for future dinners.  Sorry, no pictures; it is in our bellies, now.

Southern Oven "Fried" Chicken

1/2 Cup of Skim Milk
1 tsp Vinegar
3-4 drops of Franks Red Hot Sauce
1/2 cup of Total Cereal
1 TBSP Grated Parmesan Cheese
1 Graham Cracker
3 TBSP All Purpose Flour
1/4 tsp Salt
1/4 tsp Freshly Ground Pepper
1 1/2 to 2 Pounds of Skinless Chicken Breast, sliced into chicken finger sized pieces
4 tsp vegetable oil
Olive Oil Spray

Combine the Milk and Vinegar in a large shallow bowl.  Add the Red Hot Sauce and set aside. Do this before anything else so the Milk Mixture has time to curdle.

Preheat oven to 400°F.  Spray a large baking sheet with Olive Oil Spray.

Measure 1/2 Total Cereal; then crush it down.
Mix the crushed Total Flakes with the Parmesan Cheese and add Graham Cracker, crushing with a fork to make sure all the lumps are crushed out.  Add the flour, salt, and pepper.  Mix well. 

Dip the Chicken into the Milk Mixture, then dredge through the Crumb Mixture coating each piece well.
Place the coated chicken onto the baking sheet.

Drizzle the 4 tsp of Vegetable Oil onto each piece of chicken.  This will help crisp the chicken up in the oven.
Bake for 30 minutes; turn the chicken over and bake for 10-15 minutes more.

This recipe will serve 4 and is around 5 to 6 WW Points per serving.  

1 comment:

Son of Food said...

Cornflake crumbs. Grandmother of Food used cornflake crumbs, which actually came in a white box with black lettering like a generic product from Kellog, with a black and white rooster on the box. I think she fried it in her big cast iron pan.

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