The Deen Brothers Lighter Fried Chicken - 7.1g Carbs, 0.8g Fiber, 1g Sugar
Original Recipe courtesy: Paula Deen
Revised recipe courtesy of: Bobby Deen and the Paula Deen Test Kitchen.
Found at: www.doctoroz.com
Serves: 8
8 skinless boneless chicken thighs, trimmed of all visible fat (about 1 1/2 lbs)
(Below 3 spices are: 1/2 tsp Paula Deen's House Seasoning)
1/4 tsp salt
1/8 tsp ground black pepper
1/8 tsp garlic powder
1/4 cup light mayonnaise
Zest and juice of 1 lemon
1 egg white
1/2 tsp hot sauce
1 1/4 cups cornflake crumbs
Preheat the oven to 375 degrees F. Spray a large shallow baking pan with non-stick spray. Sprinkle the chicken with the house seasoning.
In a large bowl: combine the mayonnaise, lemon zest, juice, egg white, and hot sauce. Add the chicken; toss to coat.
Place the cornflake crumbs on a sheet of wax paper. Dip the chicken into the crumbs pressing so the crumbs adhere. Place the chicken in the pan and lightly spray with nonstick spray.
Bake until the chicken is golden brown and cooked through, 40 – 45 minutes. Do not turn.
Nutrition From: www.caloriecount.about.com
Servings: 8
Serving Size: 115 g
Nutrition per Serving:
211 Calories, 79 Calories from Fat, 8.8g Total Fat, 2.1g Saturated Fat, 0g Trans Fat, 78mg Cholesterol, 320mg Sodium, 7.1g Total Carbs, 0.8g Dietary Fiber, 1g Sugars, 25.6g Protein
Vitamin A 3% - Vitamin C 19% - Calcium 2% - Iron 13%
Nutrition Grade: B+
Good points:
Low in sugar
Very high in niacin
High in selenium
High in vitamin B6
Bad points: High in cholesterol
