28 Dec Baked Fried Chicken and Corn
Servings: 4
Estimated Total Prep Time: 1 hour, 5 minutes
NUTRITIONAL INFO (per serving)
Calories: 494
Total Protein: 61 grams
Total Carbs: 42 grams
Total Fat: 9 grams
Saturated Fat: 2 grams
Total Fiber: 4 grams
INGREDIENTS
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)
PREPARATION
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.