Crispy Oven-Fried Chicken

2015-09-22
  • Yield : 8
  • Servings : 8
  • Prep Time : 15m
  • Cook Time : 20m
  • Ready In : 35m
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Nutritional Info

This information is per serving.

  • Calories

    190
  • Calories From Fat

    13
  • Total Fat

    1g
  • Saturated Fat

    0g
  • Trans Fat

    0g
  • Cholesterol

    65mg
  • Sodium

    320mg
  • Carbohydrates

    16g
  • Dietary Fiber

    1g
  • Sugar

    2g
  • Protein

    27g
  • Serving Size:

    About 4 oz. (114 g)

You can make this simple Crispy Oven-Fried Chicken recipe using chicken pieces or boneless, skinless chicken (breast, tenders, thighs).

American chicken weights have doubled over the past 20 years.Today, it is rare finding a 3 to 3.5 pound chicken. Super-sized chicken provide super-sized breasts.  One chicken breast half (photo below) can weight one pound (450 g) or more. If your store carries large chicken breasts like the one shown below, but east breast into 3 to 4-ounce (85 to 112 g) pieces (3-4 pieces per breast).

Chicken Breast Size

Nutrition Values Compared To Fast Food Fried Chicken

How does this recipe compare to KFC’s fried Extra Crispy™ Chicken?

KFC’s chicken fried pieces have bone and skin. For chicken breasts, 20 to 30 percent of the weight is bone and skin.

A KFC Extra Crispy™ chicken breast weighing 180 grams (135 g meat) has 490 calories, 4.5g saturated fat, and 1140 mg of sodium (all KFC values are as of January 2014). Why buy extra crispy or any fried chicken if you are going to remove and throw away the skin and coating? 

135 grams of roasted chicken breast meat, without breading, has about 225 calories, 1.5g saturated fat, and 100 mg of sodium.

Chicken loses water during cooking. With breading, a 4-oz. (114g) piece of Oven Fried Chicken has about 200. Two pieces have 90 less calories (490 vs. 400) than KFC’s and other fried white meat chicken without skin.

Compared to many fast food fried chickens, this recipe has about 30 percent less calories and 40 percent less sodium.

Recipe Type: 700 Calorie Meals, High Protein Recipe

One piece of Crispy Oven-Fried Chicken made from 4-oz. of raw chicken provides 27 grams of protein. This chicken tender meal (19 oz.) has 710 calories and 55 grams of protein.

Oven-Fried Chicken Tender Meal

This chicken sandwich meal (14 oz.) has 770 calories and 36 grams of protein.

Oven-Fried Chicken Tender Sandwich 

Nutrition Information

Nutrition information is based on boneless, skinless chicken breast pieces weighing about 3.5 ounces (100 g) each. Chicken breast tenders can be substitutes. Your actual values will vary depending on the size of your chicken breast pieces. Larger pieces required slightly less coating.

Ingredients

  • 2 lbs. (900 g) boneless skinless chicken breasts or tenders
  • 1 1/2 cups (150 g) cornflake crumbs
  • 4 teaspoons (12 g) meringue power or 2 egg whites
  • 4 tablespoons (60 ml) water (for meringue powder)
  • 1/4 cup (30 g) all-purpose flour
  • Black pepper to taste
  • Cayenne pepper to taste (optional)
  • Vegetable cooking spray

Method of Preparation

Step 1

Preheat oven to 375°F (190°C). Place a metal cooling rack large enough to hold chicken pieces in a baking sheet lined with aluminum foil. Lining baking sheet with aluminum foil or parchment paper reduces clean up time. Lightly coat rack with cooking spray to prevent sticking.

Step 2

Combine flour and seasoning in a dish, bowl, or plastic bag. Whisk meringue powder with water or beat egg whites until frothy. Place cornflake crumbs in a dish or bowl large enough to coat chicken pieces.

Step 3

Cut chicken breasts into 3 to 4 ounce (85 to 112 g) pieces. Dredge chicken in flour or place in bag and shake to coat. Coat with egg white and then cornflake crumbs. Use you hand to pat crumbs into chicken and shake off excess. Arrange pieces on rack so they do not touch. Lightly coat chicken with cooking spray.

Step 4

Bake about 20 minutes or until cooked through and internal temperature reaches 165° (74°C) at the center.