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Healthy Diabetic Cooking: 21 Diabetic Recipes for Healthy Eating

In this FREE eCookbook, we'll show you some of our favorite diabetic recipes from healthy appetizers to mouth-watering main dishes to tasty, low sugar desserts.

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Oven Fried Chicken

(0 Votes)
Oven Fried Chicken
SERVES
8
COOK TIME
45 Min

A homemade Italian seasoning blend is what makes this Oven Fried Chicken, from Barbara Seelig-Brown's "Secrets of Healthy Cooking," taste extra-special. Your whole gang will go wild over these lightly breaded, flavorful, and juicy-baked chicken thighs. 

What You'll Need

  • OVEN FRIED CHICKEN
  • 2 cups Italian-style whole-wheat breadcrumbs
  • 1 clove garlic
  • 1 tablespoon Italian Seasoning Blend
  • 1/2 cup all-purpose flour
  • 2 eggs, whisked with 1 tablespoon water
  • 4 egg whites
  • 8 boneless, skinless chicken thighs (about 2 pounds)
  •  
  • ITALIAN SEASONING BLEND
  • 1 tablespoon onion powder
  • 1 tablespoon garlic powder
  • 1 tablespoon celery seed
  • 1 tablespoon salt
  • 1 tablespoon black pepper
  • 1 teaspoon dried oregano
  • 1 teaspoon dried rosemary
  • 1 teaspoon dried parsley

What to Do

  1. Preheat oven to 400 degrees F. Place breadcrumbs, garlic, and 1 tablespoon Italian Seasoning Blend in food processor; process until well blended.
  2. Place flour in pie plate. Combine eggs and egg whites in a separate pie plate. In a third pie plate, pour breadcrumb mixture. 
  3. Line a large baking sheet with parchment paper. Dip chicken in flour and coat on all sides, then dip chicken in egg, and then in breadcrumbs until well coated. Place on prepared baking sheet.
  4. Bake chicken for 45 minutes or until no pink remains in center and chicken is crispy.

Notes

  • This can be made ahead and frozen for reheating in a very hot oven. Defrost before reheating.
     
  • Exchanges/Food Choices: 1 Starch | 3 Protein, Lean | 1/2 Fat
     
  • Copyright © 2015 by the American Diabetes Association. Modified from Secrets of Healthy Cooking. To order this book call 1-800-232-6733 or order online at ShopDiabetes.org.

Nutritional InformationShow More

Servings Per Recipe: 8

  • Amount Per Serving % Daily Value *
  • Calories 175
  • Calories from Fat 42
  • Total Fat 4.6g 7 %
  • Saturated Fat 1.1g 6 %
  • Trans Fat 0.0g 0 %
  • Protein 19g 38 %
  • Amount Per Serving % Daily Value *
  • Cholesterol 112mg 37 %
  • Sodium 456mg 19 %
  • Total Carbohydrates 13g 4 %
  • Dietary Fiber 1.4g 5 %
  • Sugars 1.0g 0 %

Ratings & Comments

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I have not made this yet so I cannot rate it.

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thanks for including directions for convection ovens.

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