OVEN FRIED CHICKEN · Nov 25, 04:03 PM by Michele Roper
Cooking Light p.276
1 cup low-fat buttermilk
2 large egg whites, beaten
1 cup flour
1/3 cup cornmeal
1 teaspoon salt, divided
3/4 teaspoon freshly ground black pepper
1/4 teaspoon ground red pepper
1 cut up chicken
2 tablespoons canola oil
Cooking spray
Preheat oven to 425
Cover a large baking sheet with parchment paper. Combine buttermilk and egg whites in a shallow dish, stir well with a whisk. Combine flour, cornmeal, 1/2 teaspoon salt, black pepper, and red pepper in a separate shallow dish; stir well. Sprinkle chicken evenly with remaining 1/2 teaspoon salt. Dip chicken in buttermilk mixture, dredge in flour mixture.
Heat oil in a large nonstick skillet over medium high heat. Add chicken to pan; cook 4 minutes on each side or until lightly browned. Place chicken on prepared baking sheet; lightly coat chicken with cooking spray. Bake at 425 for 30 minutes or until chicken is done.
SERVE WITH
mashed potatoes
peas
TORTELLINI & ZUCCHINI SOUP ROASTED SWEET POTATOES WITH BALSAMIC DRIZZLE