Nutritional Info.
(Per Serving)
Calories 280
Fat 5 g
Carbs 24 g
Protein 32 g
Fiber 3 g

No-Fry Fried Chicken

Makes 4 servings

Ingredients:

  • 1 pound of chicken tenderloins (no skin)
  • ½ cup egg substitute or 2 egg whites
  • ½ cup oat flour (or 1 cup old fashioned oats grounded in a blender)
  • ½ cup corn meal
  • 2 teaspoons paprika
  • 1 teaspoon onion powder
  • 1 teaspoon salt
  • ½ teaspoon garlic powder
  • ¼ teaspoon fresh ground pepper
  • pinch cayenne pepper (more or less to taste)

Directions:

Pre-heat oven to 400°F and spray a large baking sheet with non-stick spray or use parchment paper.

Beat egg substitute or whites with a fork in a shallow bowl. In another shallow bowl mix oat flour, cornmeal and spices.

Dip chicken pieces into egg mixture and then oat-corn mixture, place on baking sheet.

Heat in oven for approximately 15 minutes (bigger pieces of chicken are okay to use but cooking times will vary).

***Note- you may not use all the breaded mixture so start with half a plate full and store the rest in the refrigerator. I make a double batch and keep on hand for a quick chicken dish.***