Oven-Fried Chicken

Oven-Fried Chicken


  • 1 (3-pound) chicken, cut up, skinned
  • 3 cups fat-free milk
  • 3 eggs, beaten
  • 1 large onion, coarsely chopped
  • 1 teaspoon Tabasco sauce
  • 3 cups crushed crisp rice cereal
  • Secrets of the South Cajun Seasoning to taste
  • Butter-flavor nonstick cooking spray

Rinse the chicken under cold water to remove the excess fat and drain in a colander.  Mix the fat-free milk, eggs, onion and Tabasco sauce in a bowl.  Place the chicken in a large sealable plastic bag. Pour the milk mixture over the chicken and seal tightly.  Turn to coat.  Marinate in the refrigerator for 6 hours or overnight, turning occasionally; drain.

Mix the cereal and Cajun seasoning in a shallow dish.  Roll the chicken in the cereal mixture several times or until completely coated.  Arrange the chicken in a single layer in a shallow baking dish sprayed lightly with butter-flavor non stick cooking spray.  Spray the top of the chicken lightly with butter-flavor nonstick cooking spray.  Bake at 375 degrees for 50 minutes or until the chicken is cooked through, brown and crispy.

Yield: 6 servings     Serving size: 1/6 of recipe

Nutrients Per Serving: 

Cal 337; Prot 33 g; Carbo 28g; T Fat 9 g; (Saturated Fat 3 g); Chol 180 mg; Fiber 1 g; Sod 421 mg;  Nutritional profile includes the entire amount of the milk mixture. 

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