Eating by Heart

Juicy Oven Fried Chicken

Eating by Heart

Colombe Jacobsen guides you through a variety of heart healthy dishes including salads, tacos and chicken recipes. Bask in the lighter side of eating well. (30 Episodes)
Recipe
Juicy Oven Fried Chicken Recipe
Prep Time: 5 minutes
Cook Time: 25 minutes
Calories: 220
Difficulty: Easy

Nutrition Information

Recipe Serves 4
Nutrition Information Based on a Single Serving
Amount Per Serving% Daily Value*
Calories
220
11.0% Complete
11%
Fat
6g
9.23076923077% Complete
9%
Cholesterol
106mg
35.3333333333% Complete
35%
Sodium
814mg
35.3913043478% Complete
35%
Carbohydrates
32g
24.8062015504% Complete
25%
Fiber
2g
8.0% Complete
8%
Sugar
2g
4.0% Complete
4%
Protein
8g
15.6862745098% Complete
16%
*Percent Daily Value are based on a 2000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Dietary Needs

Dairy Free
Ingredients
  • 2 large eggs (beaten)
  • ½ cup all-purpose flour
  • ¼ teaspoon fresh ground pepper
  • Lemon wedges for garnish
  • 2 cups Panko breadcrumbs
  • 1 teaspoon sea salt
  • 4 large, skinless boneless chicken breasts (lightly pounded)
  • Coconut Oil Spray
Method
Preheat oven to 450 degrees. Cut chicken breasts into strips, place aside. Place the beaten eggs, Panko breadcrumbs and flour into 3 separate shallow bowls. Season the flour with salt and pepper. Before starting to dredge the chicken, spray coconut oil on the baking sheet. Dust the chicken strips first with flour, then dip into the egg, and lastly into the Panko breadcrumbs, pressing them in to stick in one even layer. The chicken strip can then be placed directly onto the baking sheet. Once all chicken strips are coated, place the baking sheet on the lower rack in the oven. Bake in the oven for about 25 minutes, flipping them over half way through. Drain on paper towels and serve with lemon wedges. Serves: 4