Oven Fried Chicken

In this episode of Eating by Heart, Colombe teaches you how to get your indulgences in a healthier way – with oven fried chicken. This recipe is full

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Who doesn’t love fried chicken? Put down the greasy KFC and Popeye’s because here is the healthiest way to indulge in some golden fried chicken!

In this episode of Eating by Heart, Colombe teaches you how to get your indulgences in a healthier way – with oven fried chicken. This recipe is full of protein and can be a kid-friendly option if you have a picky eater at the table. Finish your chicken fingers off with a spritz of lemon to really bring out the flavors!

 

  • 2 large eggs (beaten)
  • 2 cups Panko breadcrumbs
  • ½ cup all-purpose flour
  • 1 teaspoon sea salt
  • ¼ teaspoon fresh ground pepper
  • 4 large, skinless boneless chicken breasts (lightly pounded)
  • Lemon wedges for garnish
  • Coconut Oil Spray
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

Nutrition Information

Recipe Serves: 4
Nutrition Information Based on a Single Serving
Calories 21910%
Fat 6gr9%
Cholesterol 106mg35%
Sodium 814mg35%
Carbohydrates 32gr24%
Fiber 2gr8%
Sugar 2gr4%
Protein 8gr15%

*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
Dairy Free