What’s better than fried chicken? Nothing. But let’s face it, fried foods are not good to eat on a regular basis. I have made many adaptations of Ellie Kreiger’s oven fried chicken recipe but tonight’s was the best! Really, you can make it any way you want but you have to know the trick- and that is greek yogurt.
Don’t you love ordering buffalo chicken tenders over a salad topped with blue cheese? Yum. Oh, and a side of french fries will do. Here’s my healthy twist on the beloved bar food.
Ingredients
- 1/2 sleeve (about 20) whole-grain salted crackers, pulsed in a food processor until fine (about 1/2 cup)
- 2 1/2 cups corn cereal flakes, pulsed in a food processor to fine crumbs (about 1/2 cup) {You can use special K or any kind of cracker. Tonight I used multi-grain crackers, oatmeal, sesame seeds and whole wheat panko bread crumbs.}
- 2 tablespoons sesame seeds
- 1/2 teaspoon garlic powder
- (can also add fresh parsley or other herb if you have some on hand) I also added some Lawry’s for extra flavor.
- 2 egg whites
- 1 cup lowfat, plain yogurt
- Frank’s Hot Sauce
- 1/2 teaspoon salt
- Olive oil misto spray
- 4 medium sized skinless chicken breasts, rinsed and patted dry
Instructions
- Pre-heat oven to 375 degrees F. Lightly spray a baking sheet with olive oil.
- Combine the crackers and corn cereal crumbs, sesame seeds, pepper and garlic powder in a shallow bowl.
- In a large bowl, combine egg whites, yogurt, Frank’s Hot Sauce, and salt. Add the chicken pieces and coat thoroughly with the yogurt mixture.
- One at a time, dip the chicken pieces in the cracker mixture, packing crumbs onto chicken. Arrange the chicken on a baking sheet and spray lightly with olive oil cooking spray.
- Take one russet potato and slice thin (use a mandolin if you have it). I find it speeds up cooking time if you poach it in boiling water first. Then put in pan, spray with olive oil, top with S&P and lawry’s and bake in oven with the chicken.
- Bake for 45 minutes, or until juices run clear when chicken is pierced with a knife.
- If you like your potatoes crispy like I do, take the chicken out and leave the potatoes in on broil for a few minutes.
Serve with a salad topped with celery, tomatoes and blue cheese!
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