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To go with the Squash Chowder I made on Saturday, I felt that a crispy, spicy chicken dish would really balance the flavors and textures. So I found a super easy idea (from Redbook) “Fried” chicken recipe.

It’s baked in the oven and of course, I barely followed the recipe and did no measuring….who needs it for stuff like this?

Here’s what I did:


In a bowl mix about 3/4 cup plain, nonfat yogurt with a tablespoon or so of any hot sauce you have in the fridge and 1 egg white (or just the whole egg if you’re lazy).


Tenderize your chicken by either pounding it a bit with a meat mallet or stabbing it with two forks. Add to the bowl with yogurt marinade. Let sit out for about 40 minutes, while you pre heat your oven to 400F and do any other dish prep for the meal.

During this time, take a few cups of corn flakes and in a different bowl crumble them up to a medium consistency. Add about a teaspoon each of paprika, dried thyme or oregano, garlic powder and salt.

When other dishes are about 20 minutes from being done, dredge the chicken (that means coat) with the corn flake spice mixture completely. Place on greased cookie sheet (or greased tin foil. You can use PAM spray or something, or a bit of olive oil or butter).


Bake at 400F in top third of oven for 20 minutes. Don’t open oven till done.  It will be done. I haven’t had a bad batch yet.

Serve immediately so the crust on the bottom doesn’t get soggy. 


And here’s their recipe:

 • 1/2 cup fat-free buttermilk
 • 1 large egg white
 • 2 tsp hot red pepper sauce
 • 4 (6 oz) boneless, skinless chicken breast halves
 • 1 cup prepared cornflake cereal crumbs
 • 2 tsp paprika
 • 1 tsp each dried thyme (or oregano if you don’t have thyme), garlic powder, and kosher salt
 • Olive oil cooking spray

• 1. In medium bowl, whisk buttermilk, egg white, and hot sauce until blended; add chicken pieces and turn to coat. Let marinate at room temperature. Preheat oven to 400° F.
• 2. Meanwhile, line a baking sheet with nonstick foil. Combine cornflake crumbs, paprika, thyme, garlic powder, and salt in a shallow pie plate or bowl.
• 3. Lift chicken pieces, one at a time, from buttermilk mixture and coat in seasoned crumb mixture Lightly spray crumb coating with cooking spray.
• 4. Bake 16 to 18 minutes, until browned on the outside, chicken is no longer pink in the thickest parts, and crumb coating is crusty.

• 1 serving: Calories 290; Carbohydrates 22g; Fat 4g

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