Oven Fried Chicken

Oven Fried Chicken

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Ingredients

  • ½ cup skim milk
  • ½ cup coconut water
  • 2 tbsp Worcestershire sauce
  • 3 egg whites or equal amount of egg substitute
  • 1-1 1/2 cups whole wheat panko bread crumbs seasoned with 1 tsp paprika, 1 tsp garlic powder, 1 tsp onion powder and 1/2 tsp salt
  • 2 lbs. boneless skinless chicken breasts (with the fat trimmed off)

Directions

  • Preheat oven to 400 degrees.
  • Cut chicken into desired pieces (either strips, chunks or whole).
  • Create 3 dipping stations for the chicken in shallow dishes.
  • Combine the milk and coconut water in one pan.
  • Whisk the eggs and Worcestershire sauce in a separate pan.
  • Place the panko bread crumb mixture in a large Ziploc bag.
  • Add all the chicken into the milk station first and allow to sit for 10 minutes (can also let sit for longer in the fridge-use within 24 hours).
  • After 10-minutes place the chicken in the egg mixture then dip into bag with crumbs, coating evenly.
  • Place chicken on a parchment lined baking sheet/pan.
  • Bake at 400 degrees for 16- minutes on one side then flip and bake an additional 12- minutes on the other side (baking times may vary slightly on the size of chicken pieces).

Serving Size

1 chicken breast (approximately 6 ounces cooked).

Yield

6 servings

Considerations

This entrée would pair well with a lower-to-nonfat item such as vegetables without fat.