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Servings: 4
Estimated Total Preparation Time: 1 hour, 5 minutes
Want the taste and texture of “fried” chicken but none of the fat and calories? Try our high-protein, low-fat take on this classic summer dish.
Calories per Serving: 494
Total Protein per Serving: 61 grams
Total Carbs per Serving: 42 grams
Total Fat per Serving: 9 grams
Saturated Fat per Serving: 2 grams
Total Fiber per Serving: 4 grams
4 bone-in chicken breasts, skin removed
¼ cup corn meal
¼ cup unseasoned bread crumbs
¼ teaspoon cayenne pepper
¼ teaspoon ground black pepper
¼ teaspoon onion powder
¼ teaspoon garlic powder
½ teaspoon salt
1 egg white, beaten
4 ears corn, husk on
2 tbsp margarine-like spread (choose a trans-fat free variety, such as Smart Balance HeartRight)
Preheat oven to 350 degrees F. Remove skin from chicken breast.Mix all dry ingredients in a bowl and transfer to a shallow flat container. Beat the egg white well. Dip each chicken breast into the egg white and then firmly press into the dry mixture until it adheres to the chicken.Spray a Pyrex casserole dish with non-stick spray and place in the chicken breasts side-by-side. Lay corn in the oven directly on the rack and place Pyrex casserole in the oven. Bake for 55 minutes.When done, remove chicken and corn from oven. To serve, remove the husk from the corn and place one ear of corn and one chicken breast on each of four plates. If desired, use ½ tbsp spread on each ear of corn.
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