Oven Fried Chicken and French Fries

Submitted by English_Rose

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

 

• Ready In: 1hr 30mins
• Ingredients: 14
• Serves: 4

ingredients

• 1 large egg
• 1 large egg white
• 1 tablespoon Dijon mustard
• 5 ounces melba toast
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• 1⁄2 teaspoon dried oregano
• 1⁄4 teaspoon garlic powder
• 1⁄4 teaspoon salt
• 1⁄4 teaspoon ground black pepper
• 1⁄4 teaspoon cayenne pepper
• 4 boneless skinless chicken breasts

• 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. Set the oven to 400°F In a small bowl whisk the egg, egg white and Dijon mustard until smooth.
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. 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. 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. 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. Meanwhile, remove the potato strips from the iced water and pat dry.
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. 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.

Reviews

[HoserLauren]

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).