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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

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!

 

Difficulty: Easy

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
Instructions
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
Duration: 2:36. Last Updated On: Dec. 31, 2014, 4:52 p.m.

Nutrition Information

Recipe Serves 4
Nutrition Information Based on a Single Serving
Amount Per Serving% Daily Value*
Calories
219
10% Complete
10%
Fat
6g
9% Complete
9%
Cholesterol
106mg
35% Complete
35%
Sodium
814mg
35% Complete
35%
Carbohydrates
32g
32% Complete
32%
Fiber
2g
8% Complete
8%
Sugar
2g
4% Complete
4%
Protein
8g
15% Complete
15%
*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
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