A moist and crispy fried chicken taste without the fat of traditional fried chicken.

Tips

 Removing the skin from chicken cuts the fat by more than half.

Makes 4 servings
Cooking time: n/a

Ingredients

  • Baking sheet, sprayed with vegetable spray
  • Preheat oven to 350◦ F (180◦ C)
  • 4  chicken leg quarters (about 1 lb/500 g)
  • ½ cup  corn flakes cereal crumbs  125 mL
  • 2 tbsp  freshly grated Parmesan cheese  25 ml
  • 2 tsp  garlic powder  10 mL
  • 2 tsp  chili powder  10 mL
  • ½ tsp  freshly ground black pepper  2 mL
  • ¼ cup  1% milk  50 mL

Instructions

  1. Rinse chicken and remove all skin and visible fat. Pat dry. Cut apart at the joint into things and drumsticks.
  2. In a large plastic bag, combine corn flakes crumbs, Parmesan, garlic powder, chili powder and pepper.
  3. Pour milk into a shallow dish.
  4. Dip chicken pieces in milk, then add them, one at a time, to the plastic bag. Shake to coat with crumbs. Place on prepared baking sheet and sprinkle with any remaining crumbs. Discard any excess milk.
  5. Bake in preheated oven for 45 to 50 minutes, or until juices run clear when chicken is pierced with fork.

Notes

Dietitian’s Message: The carbohydrate count in this recipe is minimal compared to the appetite satisfaction. Team with potatoes and vegetables.

Canada’s Choice per Serving: 1 Carbohydrate, 4 Meat & Alternatives

Recipe reprinted with permission from Canada’s Best Cookbook for Kids with Diabetes, Colleen Bartley, Robert Rose Inc., 2005, http://www.robertrose.ca.

Nutritional Information

Per Serving
Calories 232
Total Fat 6 g
Saturated Fat 2 g
Cholesterol 107 mg
Sodium 294 mg
Carbohydrates 13 g
Fiber 1 g
Protein 29 g

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