Oven-Fried Chicken

Health score
25%
Oven-Fried Chicken
45 min.
6
227kcal

Suggestions


Are you ready to elevate your dinner game with a deliciously crispy and flavorful Oven-Fried Chicken? This recipe is not only a healthier alternative to traditional fried chicken, but it also packs a punch with its aromatic blend of herbs and spices. With just 45 minutes of your time, you can serve up a mouthwatering meal that will impress your family and friends.

The secret to this dish lies in the unique combination of crushed Special K cereal and a tangy yogurt marinade, which creates a crunchy coating that locks in moisture and flavor. Each bite is a delightful contrast of textures, with the crispy exterior giving way to tender, juicy chicken inside. Plus, with only 227 calories per serving, you can indulge without the guilt!

This Oven-Fried Chicken is perfect for any occasion, whether it's a casual lunch, a cozy dinner, or a festive gathering. It pairs beautifully with a variety of sides, from fresh salads to roasted vegetables, making it a versatile addition to your meal rotation. So, roll up your sleeves and get ready to enjoy a dish that’s not only satisfying but also a healthier choice for you and your loved ones. Let’s dive into this delightful recipe and bring some Neo Soul flavor to your kitchen!

Ingredients

  • teaspoons pepper fresh black
  • cups corn flakes/bran flakes with a rolling pin or in a food processor or coffee grinder crushed
  • teaspoons basil dried
  • teaspoons thyme dried
  • teaspoons garlic powder 
  • teaspoons kosher salt 
  • teaspoons oregano dried
  • cups yogurt plain
  •  chicken breast boneless skinless

Equipment

  • bowl
  • baking sheet
  • oven
  • ziploc bags

Directions

  1. Preheat the oven to 375°F.
  2. In a large plastic bag, combine the thyme, oregano, basil, garlic powder, salt and pepper. Shake well.
  3. Add two breasts at a time to the bag and shake to coat the chicken. Continue until all the breasts are coated.
  4. Place the yogurt in a large bowl, and the cereal on a large plate. Dip each breast in the yogurt and then in the cereal.
  5. Place the chicken breasts on a baking sheet sprayed with nonstick cooking spray.
  6. Bake for 35 to 45 minutes, until the chicken is brown and cooked through. Do not cover or turn the chicken during the baking process.
  7. When the chicken is completely cooked, remove the baking sheet from the oven and let cool ten minutes before serving.
  8. Per serving: 227 calories, 32 grams protein, 4 grams fat, 194 mg sodium
  9. Neo Soul
  10. From Neo Soul by Lindsey Williams, Penguin Group

Nutrition Facts

Calories227kcal
Protein53.18%
Fat13.58%
Carbs33.24%

Properties

Glycemic Index
19.04
Glycemic Load
6.12
Inflammation Score
-9
Nutrition Score
24.111304780711%

Nutrients percent of daily need

Calories:226.73kcal
11.34%
Fat:3.45g
5.31%
Saturated Fat:0.83g
5.17%
Carbohydrates:18.99g
6.33%
Net Carbohydrates:15.76g
5.73%
Sugar:8.82g
9.8%
Cholesterol:73.95mg
24.65%
Sodium:1042.46mg
45.32%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.39g
60.78%
Vitamin B3:14.19mg
70.97%
Selenium:46.43µg
66.33%
Vitamin B6:1.15mg
57.4%
Phosphorus:433.15mg
43.31%
Manganese:0.69mg
34.29%
Vitamin B2:0.5mg
29.54%
Iron:5.31mg
29.5%
Folate:107.36µg
26.84%
Vitamin B12:1.39µg
23.18%
Vitamin B5:2.28mg
22.75%
Potassium:738.25mg
21.09%
Magnesium:82.26mg
20.57%
Calcium:202.67mg
20.27%
Vitamin B1:0.29mg
19.54%
Vitamin K:17.25µg
16.42%
Zinc:2.22mg
14.78%
Fiber:3.23g
12.92%
Vitamin A:403.08IU
8.06%
Copper:0.14mg
6.92%
Vitamin D:0.55µg
3.69%
Vitamin E:0.51mg
3.42%
Vitamin C:2.29mg
2.77%
Source:Epicurious