Ww Friendly Best Oven-Fried Chicken

Submitted by mom of girls

"I found this at the WW Message Boards. The poster states that it is from the "Eat What You Love" Cookbook. She talks non-stop about the crunch factor from this chicken recipe, still "crunches" the next day even. She also includes the following notes with the post: Tip #1: The wire rack is VERY important. It allows the heat to cook through the bottom and top of the chicken. Tip #2: Kellog's makes Corn Flake Crumbs, pre-crushed. They come in a box and you can find them by the breadcrumbs. So much easier! When I ran this through the WW calculator given the stats she provided on her post it shows as being 6 Points Plus. Of course, it will depend upon what type of chicken you use. Chicken breast would have the least amount of points. I had to guess on the number of servings so the NI might be a tad off."

 

• Ready In: 45mins
• Ingredients: 12
• Yields: 1 piece
• Serves: 8

ingredients

• 2 large egg whites
• 1⁄2 teaspoon garlic powder
• 1⁄2 teaspoon onion powder
• 1⁄4 teaspoon cayenne pepper
• 1⁄2 teaspoon ground sage
• 1⁄4 teaspoon dried thyme
• 1 1⁄4 cups corn flakes
• 1⁄4 cup plain breadcrumbs
• 1⁄2 teaspoon black pepper
• 1⁄2 teaspoon salt
• 2 tablespoons all-purpose flour
• 1 1⁄2 lbs skinless chicken pieces

directions

1. Preheat oven to 400 degrees. Place a wire rack on top of a baking sheet and spray with cooking spray.
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.
4. Place the four 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, foolwed by 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.