Sunday, September 18, 2011

Reduced Sodium Oven Fried Chicken

1 Whole Chicken (3-4lbs)
cut into pieces, skin removed
1/2 cup Light Mayonnaise
1/4 cup Skim Milk
2 Cups Plain Panko Bread Crumbs
1/3 cup Fresh Parsley
3 tbsp. Extra Virgin Olive Oil
1 1/2 tsp. Garlic Powder
1 tsp. Paprika
1/2 tsp. Onion Powder
1/2 tsp. Black Pepper
1/4 tsp. Cayenne Pepper (optional)

How To:
Place chicken in a large plastic storage bag.

Whisk together mayonnaise and milk in a medium bowl.  Pour into bag with chicken and toss to coat.  This can sit a few hours in the refrigerator before baking.

In another bowl combine bread crumbs, parsley, olive oil, garlic powder, onion powder, black pepper, paprika, and cayenne pepper.

Take chicken pieces out of bag one at a time and dip into bread crumb mixture and place in a large greased baking dish.

Bake in a 425 degree oven for 45-55 minutes or until chicken is no longer pink.

Breast should reach a internal tempature of 165 degrees, thighs and drumsticks a internal tempature of 180 degrees.

Yields: 4 servings  (1 serving= 1 breast or 1 large quarter)

Nutrition Info: Cal  Tot Fat  Sat Fat  Chol  Potass  Carbs  Prot  Fiber  Sugar  Sodium
Per Serving     492    23g      4mg    120mg  545g    29g     42g    7g       3g     195mg

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