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Cornflake and Wheat Germ Crusted Oven-Fried Chicken - Part 1

vgong75's picture
Think you can't eat crisy chicken, then think again, Dr. Victor Gong shows you a great recipe for healthy oven fried chicken. Yes, that's right, fried chicken. Join Dr. Gong as he shows you on his morning cooking show 'Good Morning Delmarva' how to cook this delicious recipe. Plus, join him on WMDT 47 News ABC.
  Chicken breast 4 Medium, skinless, boneless and cut into halves
  Black pepper 1 Teaspoon
  Garlic powder 1 1⁄2 Teaspoon
  Oregano 1⁄2 Teaspoon
  Dried basil 1⁄2 Teaspoon
  Ground red pepper 1⁄4 Teaspoon
  Sugar 1⁄2 Teaspoon
  Onion powder 1 Teaspoon
  Wheat germ 1⁄4 Cup (4 tbs)
  Italian bread crumbs 1⁄2 Cup (8 tbs)
  Egg 2 Medium, beaten with 4 tsp of milk
  Cooking spray 1 Tablespoon (use as required)

1 Preheat the oven to 400 degrees.
2 Coat a wire rack with cooking spray and set on a baking sheet.

3 In a shallow bowl, combine bread crumbs, wheat germ, salt, onion powder, sugar, red and black pepper, basil, oregano and garlic powder.
4 Place on the prepared wire rack on a baking sheet.
5 Coat chicken breasts with egg mixture and then dredge in the breadcrumb mixture.
6 Press to cover with crumbs and shake off excess.
7 Place breasts on wire rack.
8 Bake for 35 minutes without turning, or until a thermometer inserted in the thickest part registers 180 degrees.

9 Serve hot.

Recipe Summary

Preparation Time: 
10 Minutes
Cook Time: 
35 Minutes
Ready In: 
45 Minutes
Think you can't eat crispy fried chicken because you are on a low-fat diet? Think again! Who said healthy eating means giving up on your favorite foods? All you need to do is tweak the recipe by removing what is not good for you and substituting it with what's good. Watch this video to see how Dr. Gong makes delicious crispy and crunchy fried the oven! You will hardly make out the difference. These chicken legs make such a great family meal. It's so easy and fun that even kids can help make it!

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Nutrition Rank

Nutrition Facts

Serving size

Calories 259 Calories from Fat 70

% Daily Value*

Total Fat 8 g12%

Saturated Fat 1.8 g8.9%

Trans Fat 0 g

Cholesterol 160.3 mg53.4%

Sodium 218.1 mg9.1%

Total Carbohydrates 14 g4.6%

Dietary Fiber 2.4 g9.5%

Sugars 2.2 g

Protein 33 g65.8%

Vitamin A 6.6% Vitamin C 5.1%

Calcium 7.1% Iron 16.3%

*Based on a 2000 Calorie diet

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Ginger.Rose's picture
Cornflake And Wheat Germ Crusted Oven-Fried Chicken - Part 1 Recipe Video