Heart pleasing oven-fried chicken

Ingredients: 2 4-ounce boneless skinless chicken breasts, cut in half, 4 skinless chicken drumsticks, 4 skinless chicken thighs, 1 cup plain breadcrumbs (may use Italian-flavored breadcrumbs if salt intake is not a problem), ½ cup corn meal, 1 tablespoon chopped parsley, 3 tablespoons all-purpose flour, ½ tsp. poultry seasoning, ¼ tsp. garlic powder (optional), ¼ tsp. black pepper, 1 whole egg plus 1 egg white, 1 tablespoon water, cooking spray, nonstick baking pan (shallow).

Easy Modifications:

1.Gluten free: Use gluten free breadcrumbs.

Directions: 1. Preheat oven to 375°.
2. Rinse chicken. Remove skin and fat, and pat dry with paper towels.
3. Mix breadcrumbs and corn meal together in a shallow bowl.
4. Mix the remaining dry ingredients in a plastic bag.
5. Whisk egg and water together in a small bowl.
6. Add chicken one piece at a time to the bag with flour mixture. Shake until each piece is well-coated. Dip the chicken into egg mixture coating all sides, then roll in breadcrumbs and corn meal.
7. Spray each piece and baking pan with cooking spray.
8. Place coated chicken on baking pan in a single layer.
9. Turn oven down to 350° and bake for approximately 35 minutes, turning once for even crispness."

Nutrition Profile

Yield 6 servings. Analysis per serving.

• Calories (kcal) 313.61
• Protein (g) 42.25
• Carbohydrates (g) 10.20
• Total Dietary Fiber (g) 0.53
• Total Sugars (g) 0.44
• Added Sugar (g) 0
• Fat (g) 10.53
• Saturated Fat (g) 2.79
• Cholesterol (mg) 204.14
• Calcium (mg) 35.54Sodium (mg) 235.99

Ideas for side dishes 

Oven baked French fries 
Carrot broccoli salad