Crispy Oven-Fried Chicken ~ Very Low Fat

After a little over two months of eating "very carefully", we are able to venture beyond the very strict food choices. We're not exactly throwing caution to the wind but, the variety is most welcome!

There is nothing new about oven-fried chicken breasts, but I've tried to cut the fat and calories even more while retaining the flavor and crunch.

The preparation method for the chicken is the same as for pan frying ~

Either pound the boneless, skinless chicken breast to about 1/4-inch thickness, or slice horizontally to achieve the same results.

(Click HERE for a printable copy of the recipe from my recipe blog.)

Crispy Oven-Fried Chicken ~ Very Low Fat

(for 2 medium size half-breasts)

Click HERE for a printable copy of this recipe.

Preheat oven to 350* (F)

For easy clean-up line a shallow rimmed baking sheet with parchment paper or foil and spray with cooking spray. Set aside.

Next prepare the chicken~

The most efficient way of doing this is to line up three shallow plates, or pie plates~

The first with flour (I use whole wheat), about 1/2 cup for two breasts

Another with an egg beaten with a tablespoon of water

The third with dry bread crumbs (Panko, plain, seasoned, or whole wheat/grain.), about 1/2 cup

To the crumbs, mix in a couple of tablespoons of grated Parmesan, Romano or other dry, grated cheese, and any herb or seasoning you like. I also like to add a couple of shakes of garlic powder, a few generous pinches of dried thyme, and a pinch of cayenne pepper.

Salt and pepper both sides of each breast.

One at a time dip each breast, (both sides), first in flour, shake off excess.

Then dip in egg, completely coating; allow excess to drain off.

Finally place in the dry bread crumbs, patting to help the crumbs adhere.

As each is breaded place on the prepared baking pan, with a bit of space between each.

Spray the top of the breasts with a light to medium coating of cooking oil spray.

Bake in center of oven until lightly browned and crispy. In my oven this takes about 20 to 30 minutes, depending upon the thickness of the chicken.

I like to serve with lemon slices, halved and dipped in paprika, smoked paprika, or cayenne pepper.

My neighbors sent over some just-picked vegetables from their garden ~ when the veggies are THAT fresh I like to serve them simply steamed sprinkled with sea salt and a drizzle of good olive oil & a squeeze of lemon.

A very quick, simple and satisfying summer dinner!