Oven Baked Southern Style Chicken Recipe
Sometimes called oven-fried chicken, the aim here was to create a low fat variant of fried chicken. This version has less than 3% fat, so I'd call that a win in that regard.
Serves 4
Ingredients
- 21½oz / 600g skinless chicken breasts
- 2oz / 55g plain flour
- 1 egg
- 2fl oz / 60ml semi-skimmed milk
- 4oz / 115g wholemeal breadcrumbs
- 2 tsp / 10ml cajun spice mix
Method
- Preheat the oven to 200°C / 400°F / Gas Mark 6.
- Beat the egg with the milk. Thoroughly mix the spices into the breadcrumbs. Place the flour, egg mixture and breadcrumbs into three separate shallow containers.
- Cut the chicken breasts into strips (three strips lengthways should do). Roll each strip in flour, then dip into the egg mixture, then roll in the breadcrumb mix. Place the coated strips onto a grill tray.
- Bake the strips for 25-30 minutes until golden and crispy. Serve with salad.
Nutrition
| Nutrition Information* | ||
|---|---|---|
| Per 100g | Per serving (225g) | |
| Energy (kj) | 657 | 1477 |
| Calories (kcal) | 155 | 349 |
| Protein (g) | 23.8 | 53.5 |
| Carbohydrate (g) | 9.4 | 21.1 |
| of which sugars (g) | 0.9 | 2.1 |
| Fat (g) | 2.3 | 5.2 |
| of which saturates (g) | 0.6 | 1.3 |
| Fibre (g) | 1.0 | 2.3 |
| Sodium (g) | 0.36 | 0.81 |
| * Approximate nutritional values based on average values in ingredients | ||