Diabetes Forecast

Oven Fried Chicken

Per Serving

Oven Fried Chicken

Makes: 8 servings
Serving Size: 1 thigh
Calories 240
Fat 8 g
Saturated Fat 2.3 g
Trans Fat 0 g
Carbohydrate 14 g
Fiber 2 g
Sugars 1 g
Cholesterol 150 mg
Sodium 320 mg
Potassium 315 mg
Protein 25 g
Phosphorus 245 mg
Choices: Starch 1, Lean Protein 3, Fat 0.5
  • Makes: 8 servings
  • Serving Size: 1 thigh
  • Cooking Time: 45 minutes


2 cups Italian-style whole-wheat bread crumbs
1 large clove garlic
1 Tbsp. Stress-Free Cooking Italian Seasoning Blend
1/2 cup all-purpose flour
2 large eggs, whisked with 1 Tbsp. water
4 large egg whites
8 boneless, skinless chicken thighs (about 2 pounds)


  1. Preheat oven to 375ºF convection or 400ºF traditional oven. Place breadcrumbs, garlic, and Stress Free Cooking Italian Seasoning Blend in food processor. Process until well blended.
  2. Place flour in pie plate. Place eggs and egg whites in a separate pie plate. Place breadcrumb mixture in a third pie plate.
  3. Line a large baking sheet with parchment paper.
  4. Dip chicken in flour and coat on all sides, then in egg, and then in breadcrumbs. Coat evenly. Place on parchment-lined baking sheet. If you have time, refrigerate the chicken for a while before cooking.
  5. Bake chicken for 45 minutes until crispy and nicely browned. Serve with picnic condiments or salads. Can be made ahead and frozen for reheating in a very hot oven. Defrost before reheating.

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