|For bran herb coating|
|Bran flakes cereal||1 1⁄2 Cup (24 tbs), finely crushed in blender|
|Cornflake crumbs||1⁄3 Cup (5.33 tbs)|
|Grated parmesan cheese||2 Tablespoon|
|Ground marjoram||1⁄2 Teaspoon|
|Dried rosemary leaves||1⁄4 Teaspoon, crushed|
|For spicy poppy seed crumb coating|
|Fine dry bread crumbs||2⁄3 Cup (10.67 tbs), unseasoned|
|Wheat germ||3 Tablespoon|
|Poppy seed||2 Teaspoon|
|Onion powder||1⁄2 Teaspoon|
|Garlic powder||1⁄4 Teaspoon|
|Dry mustard||1⁄4 Teaspoon|
|Reduced calorie margarine||2 Tablespoon|
|Broiler fryer chicken||3 Pound, cut into 8 pieces, skin removed|
In shallow bowl, combine all coating ingredients for either recipe.
Place margarine in shallow bowl.
Microwave at 70% (Medium High) for 20 to 30 seconds, or just until margarine melts.
Beat egg whites into margarine with fork.
Dip chicken in egg mixture, then roll in crumb mixture, pressing lightly to coat.
Arrange chicken on roasting rack, bone-side down.
Microwave at High for 8 minutes.
Do not turn chicken over.
Microwave for 5 to 11 minutes longer, or until chicken near bone is no longer pink and juices run clear.
Let stand for 3 minutes.
Calories 696 Calories from Fat 357
% Daily Value*
Total Fat 40 g61.1%
Saturated Fat 11.2 g56.2%
Trans Fat 0 g
Cholesterol 174.5 mg58.2%
Sodium 557.8 mg23.2%
Total Carbohydrates 34 g11.3%
Dietary Fiber 5 g20.1%
Sugars 4.3 g
Protein 51 g101.4%
Vitamin A 27.7% Vitamin C 12.5%
Calcium 13.3% Iron 64.3%
*Based on a 2000 Calorie diet