Faux Fried Chicken
Sweet 'n' Spicy Crispy Chicken Recipe
Makes: 6 servings
Prep time: 15 minutes
Cook time: 35 minutesIngredients
Nonstick cooking spray
1/2 cup apricot preserves
2 tablespoons Dijon mustard
1 tablespoon Worcestershire sauce
1/2 teaspoon garlic powder
1/4 teaspoon hot pepper sauce
2 cups crushed cornflakes
2 teaspoons salt
1 teaspoon dried thyme
1/4 teaspoon black pepper
6 boneless, skinless chicken breasts (about 2 pounds)Directions
- Preheat the oven to 350 degrees. Lightly coat a 13-by-9-inch baking dish with cooking spray.
- To make the glaze: Whisk together apricot preserves, mustard, Worcestershire sauce, garlic powder, and hot pepper sauce in a small bowl.
- Mix together cornflakes, salt, thyme, and black pepper on a piece of waxed paper.
- Brush chicken breasts with apricot glaze and coat in cornflake mixture. Arrange chicken in a single layer in prepared baking dish.
- Bake chicken 35 minutes or until internal temperature registers 170 degrees on an instant-read thermometer.
Nutrition facts per serving: 343 calories, 34g protein, 43g carbohydrate, 4g total fat (1g saturated), 1g fiberTips for Crunchy Baked Chicken
- For extra crunch, lightly spritz the coated chicken with nonstick cooking spray before baking.
- In a pinch, you can use low-fat buttermilk or Greek yogurt thinned with a little nonfat milk in place of the glaze.
- A thinner layer of cornflakes equals crispier chicken, so brush off any excess before baking.
Because you're using skinless breasts and baking instead of frying, you'll need the perfect coating for a crispy exterior. We use cornflakes in this recipe, but Rebecca Lang, the author of Quick-Fix Southern, says you can also dredge chicken in these ingredients:
- 2 1/2 cups crushed whole wheat melba toast
- 1 1/2 cups whole wheat flour + 1/4 cup sesame seeds
- 2 cups whole wheat panko
- 1 1/4 cups whole wheat flour + 1/2 cup unsweetened coconut flakes
- 2 cups whole wheat bread crumbs + 1/3 cup shredded sharp cheddar
Originally published in FITNESS magazine, July/August 2012.
What do you think of this story? Leave a Comment.