Oven-Fried Drumsticks and Thighs
17g CARB
Serves 6
Hands On 20 min.
Total 1 hr. 5 min.
- 1 egg, lightly beaten
- 3 Tbsp. fat-free milk
- 1¼ cups crushed cornflakes or finely crushed rich round crackers (about 35)
- 1 tsp. dried thyme, crushed
- ½ tsp. paprika
- ¼ tsp. salt
- ⅛ tsp. black pepper
- 2 Tbsp. butter, melted
- 2½ to 3 lb. chicken drumsticks and/or thighs, skin removed
- Lemon wedges (optional)
- Fresh thyme (optional)
1. Preheat oven to 375°F. In a small bowl combine egg and milk. For coating, in a shallow dish combine the next five ingredients (through pepper); stir in melted butter. Dip chicken pieces, one at a time, into egg mixture; coat with crumb mixture.
2. In a greased 15×10-inch baking pan, arrange chicken, bone sides down, so the pieces aren’t touching. Sprinkle with any remaining crumb mixture to coat.
3. Bake, uncovered, 45 to 55 minutes or until chicken is done (180°F). Do not turn chicken pieces while baking. If desired, serve with lemon wedges and garnish with fresh thyme.
PER SERVING (3 oz. chicken each) cal 265, fat 9 g (4 g sat. fat), chol 157 mg, sodium 381 mg, carb 17 g (1 g fiber, 2 g sugars), pro 27 g
Oven-Fried Parmesan Chicken Prepare as directed, except omit thyme and salt and reduce crushed cornflakes to ½ cup. For coating, combine cornflakes; ½ cup grated Parmesan cheese; 1 tsp. dried oregano, crushed; the paprika; and pepper. Stir in melted butter. Continue as directed.
PER SERVING (3 oz. chicken each) CAL 253, FAT 11 g (5 g sat. fat), CHOL 162 mg, SODIUM 325 mg, CARB 8 g (1 g fiber, 1 g sugars), PRO 28 g
Oven-Fried Chicken Breast Tenders Prepare as directed, except substitute 1½ lb. chicken tenders for meaty chicken pieces, increase crushed cornflakes to 1¾ cups, and place tenders in a single layer in baking pan. Bake, uncovered, in a 400°F oven 10 to 12 minutes or until chicken is no longer pink. Do not turn tenders while baking.
PER SERVING (4 tenders each) CAL 252, FAT 8 g (3 g sat. fat), CHOL 124 mg, SODIUM 318 mg, CARB 17 g (1 g fiber, 2 g sugars), PRO 28 g
