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20 minute dinner recipes

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Oven-Fried Chicken

http://www.eatingwell.com/recipes/oven_fried_chicken.html_0

From EatingWell:  July/August 1994

If fried chicken is traditional in your picnic basket, try this method, which trims about 8 grams of fat from each 5-ounce serving.

4 servings | Active Time: 20 minutes | Total Time: 1 hour

Ingredients

Preparation

  1. Preheat oven to 425°F. Set a rack over a baking sheet and coat with cooking spray.
  2. Whisk together egg white, buttermilk and hot pepper sauce in a medium bowl. Put flour, baking powder, sesame seeds, paprika, thyme, oregano, salt and pepper in a large paper bag. Shake the bag to mix well.
  3. Dip chicken pieces, one at a time, into the buttermilk mixture, then dredge in the flour mixture by shaking the bag. Place the chicken on the prepared rack. Brush oil lightly over the chicken. Bake until browned on the outside and no longer pink inside, 35 to 40 minutes.

Nutrition

Per serving : 280 Calories; 9 g Fat; 2 g Sat; 4 g Mono; 113 mg Cholesterol; 5 g Carbohydrates; 43 g Protein; 0 g Fiber; 389 mg Sodium; 387 mg Potassium

Exchanges: 6 lean meat, 1 fat

Tips & Notes