Best Oven-Fried Chicken

Best Oven-Fried Chicken
posted by LDHAWKE98
Eat What You Love

Ingredients:
2 large egg whites
1/2 tsp garlic powder
1/2 tsp onion powder
1/4 tsp cayenne pepper
1/2 tsp ground sage
1/4 tsp dried thyme
1 1/4 cups cornflake cereal
1/4 cup plain breadcrumbs
1/2 tsp black pepper
1/2 tsp salt
2 Tbsp all-purpose flour
1 1/2 lbs skinned chicken pieces, such as
2 legs, 2 thighs, and 1 large breast cut
in half

1. Preheat oven to 400 degrees. Place a wire rack on top of a baking sheet and spray with cooking spray. Note: The wire rack is very important. It allows the heat to cook through the bottom and top of chicken.

2. In a shallow bowl, whisk together the egg whites with the garlic powder, onion powder, cayenne pepper, sage and thyme.

3. Place the cereal in a plastic bag and crush thoroughly with a rolling pin. Place in a shallow bowl and mix together with the breadcrumbs, pepper and salt.
Note: Kellogg's makes Corn Flake Crumbs, pre-crushed. They come in a box and you can find them by the breadcrumbs. So much easier to use!

4. Place the flour in a third shallow bowl.

5. To bread the chicken pieces, first dredge the chicken in the flour to coat. Next, dip each piece of chicken into the egg white mixture, followed y the crumb mixture, making sure to cover all surfaces. Repeat until all the chicken is coated.

6. Place the chicken pieces on the prepared rack and bake for 45 minutes, or until the chicken is golden brown.

NI Information:
Calories = 255
Carbs = 13g
Fat = 8g
Protein = 32g
Fiber = 0g
Cholesterol = 65mg
Sodium = 325mg