Healthy Chicken Recipe
Ingredients:
1/2 cup skim milk or buttermilk
1 teaspoon poultry seasoning
1 cup cornflakes, crumbled
1-1/2 tablespoon onion powder
1-1/2 tablespoon garlic powder
2 teaspoon black pepper
2 teaspoon dried hot pepper, crushed
1 teaspoon ginger, ground
8 pieces chicken, skinless (4 breasts, 4 drumsticks)
Few shakes paprika
1 teaspoon vegetable oil
Preheat oven to 350 degrees.
Add 1/2 teaspoon of poultry seasoning to milk.
Combine all other spices with cornflake crumbs and place in plastic bag.
Wash chicken and pat dry. Dip chicken into milk, shake to remove excess, then quickly shake in bag with seasoning and crumbs. Refrigerate for 1 hour.
Remove from refrigerator and sprinkle lightly with paprika for color.
Evenly space chicken on greased baking pan. Cover with aluminum foil and bake for 40 minutes. Remove foil and continue baking for an added 30 to 40 minutes or until meat can be easily pulled away from bone with fork. Drumsticks may require less baking time than breasts. (Do not turn chicken during baking.) Crumbs will form crispy "skin."
Yield: 6 servings. Serving size: 1/2 chicken breast or 2 small drumsticks.
Nutrition information per serving:
Calories: 256; Total fat: 5g; Saturated fat: 1g; Cholesterol: 82mg; Sodium: 286mg; Total fiber: 1g; Protein: 30g; Carbohydrates: 22g; Potassium: 339mg
