Flax-Coated Oven-Fried Chicken

12 65 311
Ingredients Minutes Calories
Prep Cook Servings
20 min 45 min 6
Flax-Coated Oven-Fried Chicken
Health Highlights

Ingredients


1/4 tsp Black pepper
6 thigh(s) Chicken thighs, bone-in, skinless
6 drumstick Chicken, drumstick (skinless)
1 tsp Chili powder
1 large Egg
1/2 cup Flaxseed meal (ground)
1 tsp Garlic powder
1 tsp Paprika
1 tsp Parsley, dried
3 tbsp Partly skimmed milk, 2% M.F.
1 tsp Salt
10 cracker Saltine cracker, low salt (1/2 cup finely crushed)

Instructions


  1. Preheat the oven to 350°F. Grease a large baking pan.
  2. In a small bowl, beat the egg, and then stir in the milk. In a shallow container, combine ground flax, cracker crumbs, pepper, parsley, paprika, chili, garlic, and seasoned salt.
  3. Skin the chicken, and rinse with water. Pat dry.
  4. Dip skinless chicken into the egg mixture. Coat with the crumb mixture, and place on the greased baking pan so the pieces do not touch.
  5. Drizzle the chicken with melted butter (optional), and bake for 45 minutes. Do not turn chicken pieces while cooking. 
  6. Once done, the chicken will be tender and no longer pink. Enjoy!

Nutrition Facts

Per Portion

Calories 311
Calories from fat 126
Calories from saturated fat 22.6
Total Fat 14.0 g
Saturated Fat 2.5 g
Trans Fat 0.1 g
Polyunsaturated Fat 5.3 g
Monounsaturated Fat 4.4 g
Cholesterol 204 mg
Sodium 596 mg
Potassium 585 mg
Total Carbohydrate 9.3 g
Dietary Fiber 3.7 g
Sugars 0.6 g
Protein 39 g

Dietary servings

Per Portion


Grain 0.2
Meat 1.8
Meat Alternative 0.6

Energy sources


Pygal10%406.0436433247155111.2038715549757540%463.79852877636085221.0359189374490350%292.2500003728077195.008088742116610%40%50%CarbohydratesFatProtein

Meal Type(s)

Main




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