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    You are in: Home / Recipes / Oven Fried Chicken and French Fries Recipe
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    Oven Fried Chicken and French Fries

    Total Time:

    Prep Time:

    Cook Time:

    1 hr 30 mins

    50 mins

    40 mins

    English_Rose's Note:

    A brilliant, healthier alternative to fried chicken and French fries without losing irresistible flavour and crunch.

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    Ingredients:

    Servings:

    Units: US | Metric

    For the French fries

    • 1 lb potato, cut into 1/4in strips and soaked in cold water and ice for 30 minutes
    • cooking spray

    Directions:

    1. 1
      Set the oven to 400°F In a small bowl whisk the egg, egg white and Dijon mustard until smooth.
    2. 2
      Place the Melba toast, thyme, rosemary, oregano, garlic powder, salt, black pepper and cayenne pepper and blitz to create textured breadcrumbs (leave some pieces about the size of currants).
    3. 3
      Dip a chicken breast in the egg mixture, coating it thoroughly and then dredge in the breadcrumbs, patting and turning frequently until well coated.
    4. 4
      Place the chicken on a baking sheet and bake for three minutes, and then lightly spray the top of each chicken breast with oil.
    5. 5
      Bake for five minutes more then turn. Spray lightly with the oil again and bake for a further six minutes. This recipe works well with any piece of chicken (with or without the bone). Use skinless legs, thighs or breasts.
    6. 6
      Meanwhile, remove the potato strips from the iced water and pat dry.
    7. 7
      Put potatoes and salt in a plastic bag or lidded box and spray with oil for about three seconds. Shake, to coat the potatoes well with oil and salt.
    8. 8
      Lay the potatoes on a baking tray, ensuring they do not touch each other, and spray lightly with the oil. Bake for about seven minutes, turn, bake for a further seven minutes and turn again and bake for another five minutes until golden and cooked. Serve immediately.

    Ratings & Reviews:

    • on December 10, 2007

      45

      I didn't have any melba toast on hand so I used plain old breadcrumbs instead. The chicken tasted great and was quite moist. The hint of dijon mustard was really nice. For the fries, I decided to put some oregano and rosemary over them. However, I found the cooking time to be much longer than listed here (took me about 30 minutes).

      people found this review Helpful. Was this review helpful to you? Yes | No

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    Nutritional Facts for Oven Fried Chicken and French Fries

    Serving Size: 1 (270 g)

    Servings Per Recipe: 4

    Amount Per Serving
    % Daily Value
    Calories 384.3
     
    Calories from Fat 37
    78%
    Total Fat 4.1 g
    6%
    Saturated Fat 1.0 g
    5%
    Cholesterol 121.3 mg
    40%
    Sodium 596.8 mg
    24%
    Total Carbohydrate 48.2 g
    16%
    Dietary Fiber 5.2 g
    20%
    Sugars 1.5 g
    6%
    Protein 36.5 g
    73%

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