Wednesday, April 9, 2008

Light and Healthy: Oven-Fried Chicken

So now you have a perfect dessert, but what do we eat for dinner AFTER the bake sale? Well oven-fried chicken of course! I mean, who doesn't love a good crunchy chicken without the guilt, right?

Oven-Fried Chicken
Grocery List:
2 large egg whites
3 Tbsp honey-Dijon mustard
2 cups plain panko crumbs
1 tsp ground ginger
1/2 tsp garlic powder
8 skinless chicken drumsticks (about 2 1/4 lb)
Nonstick spray

How to make it:
1. Heat oven to 475ºF. You'll need a rimmed baking sheet lined with foil and coated with nonstick spray.

2. Slightly beat egg whites and mustard with a fork in a pie plate. Mix crumbs, ginger and garlic powder on a large sheet of wax paper until blended.

3. Roll drumsticks in egg white mixture; shake to remove excess. Roll in crumbs, then place on prepared pan. Coat chicken with nonstick spray. Bake 25 minutes until chicken is cooked through and coating is browned.

Calories before: 294 After: 186
How we did it: Removing the skin and oven-frying reduces the fat of messy deep-frying. Panko crumbs ensure crisp chicken.
You save: 108 cal, 12 g fat (4 g sat fat), 48 mg chol, 412 mg sod

Nutritional Information:
6g fat
0g fiber
4 WW points


Anonymous said...

What is a serving size? How many servings per recipe?


The Gourmet Momma said...

Hey! The serving size is one drumstick and it makes 8 in this recipe. However, if you make it with breasts, you can have a larger breast for less fat because dark meat has more fat than white meat! :)