Baked “Fried” Chicken


Ingredients

olive oil nonstick cooking spray
1/2 cup plain dried bread crumbs
1/4 cup grated Parmesan cheese
2 tablespoons cornmeal
1/2 teaspoon ground red pepper
1 egg white
1/2 teaspoon salt
One 3 1/2-pound chicken, cut up and skin removed
green onions for garnish

How to prepare

1. Preheat oven to 425 degrees F. Spray 15 1/2″ by 10 1/2″ jelly-roll pan with cooking spray.

2. On waxed paper, mix bread crumbs, cheese, cornmeal, and ground red pepper. In pie plate, beat egg white and salt.

3. Dip each piece of chicken in egg-white mixture, then coat with bread-crumb mixture. Place chicken in pan; spray lightly with cooking spray.

4. Bake chicken 35 minutes or until coating is crisp and juices run clear when chicken is pierced with tip of knife. Garnish with green onions if you like.

Each serving: About 365 calories, 45 g protein, 14 g
carbohydrate, 13 g total fat (4 g saturated), 126 mg
cholesterol, 630 mg sodium.

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