Amazing and Healthy Oven Fried Chicken Recipe

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Amazing and Healthy Oven Fried Chicken
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  1. Preheat oven to 450 degrees. Lightly coat a dark colored nonstick cooking sheet with cooking spray. Place sour cream in a medium bowl. Set aside. Combine cornflakes, cornmeal, old bay seasoning, Italian seasoning, garlic powder, peppercorn mix, and ground cayenne in a medium bowl. Set aside. To prepare chicken, place chicken to the left of your work space. Place sour cream to the right of the chicken. Place cornmeal mixture to the right of the sour cream. Place cooking sheet to the right of the cornmeal. Using your left hand, pick up a piece of chicken and place in sour cream. Still using only your left hand carefully dredge chicken piece, ensuring that it is well covered in sour cream. Then place chicken piece in cornmeal mixture. Using your right hand, carefully press chicken into cornmeal mixture. Once chicken piece is covered in cornmeal mixture, use your right hand to place it on the cooking sheet. Repeat until all chicken pieces are breaded. Lightly spray chicken pieces with spray butter or an oil mister. Bake 30-40 minutes, depending on size of chicken pieces.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 268.15 Kcal (1123 kJ)
Calories from fat 94.15 Kcal
% Daily Value*
Total Fat 10.46g 16%
Cholesterol 87.09mg 29%
Sodium 414.55mg 17%
Potassium 495.38mg 11%
Total Carbs 19.1g 6%
Sugars 0.36g 1%
Dietary Fiber 1.23g 5%
Protein 26.54g 53%
Vitamin C 0.8mg 1%
Iron 0.7mg 4%
Calcium 90.8mg 9%
Amount Per 100 g
Calories 141.03 Kcal (590 kJ)
Calories from fat 49.51 Kcal
% Daily Value*
Total Fat 5.5g 16%
Cholesterol 45.8mg 29%
Sodium 218.02mg 17%
Potassium 260.53mg 11%
Total Carbs 10.04g 6%
Sugars 0.19g 1%
Dietary Fiber 0.65g 5%
Protein 13.96g 53%
Vitamin C 0.4mg 1%
Iron 0.4mg 4%
Calcium 47.8mg 9%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 6
  • 7

Good Points

  • saturated fat free,
  • sugar free

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