Ingredients
- 1/2 cup cornmeal
- 1/2 cup dry bread crumbs
- 1 teaspoon dried tarragon
- 1 teaspoon ground ginger root
- 1/2 teaspoon salt
- 1/4 teaspoon red pepper cayenne
- 1/4 teaspoon pepper
- 3 egg-whites
- two tablespoons fat-free milk
- 1/2 cup all-purpose flour
- 6 bone-in chicken white meat halves (6 ounces each)
- Refrigerated butter-flavored spray
Directions
- Inside a shallow bowl, combine the very first seven ingredients. In another shallow bowl, combine egg-whites and milk. Place flour inside a third shallow bowl. Coat chicken with flour dip within the egg white-colored mixture, then roll in cornmeal mixture.
- Devote a 15-in. x 10-in. x 1-in. baking pan coated with cooking spray. Bake, uncovered, at 350 for 40 minutes. Spritz with butter-flavored spray. Bake 10-fifteen minutes longer or until chicken is golden brown and crispy and juices run obvious. Yield: 6 servings.
Initially printed as Oven-Fried Chicken see how to avoid & Tasty June/This summer 2002, p33
Dietary Details
1 each: 248 calories, 2g fat (1g saturated fats), 63mg cholesterol, 375mg sodium, 24g carb (0g sugars, 1g fiber), 30g protein Diabetic Exchanges: 1 starch, 4 lean meat.