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    Oven Fried Chicken

    Source of Recipe

    Vegetable oil spray
    4 cups wheat-flake or corn-flake cereal, lightly crushed (4 to 5 ounces)
    1 clove garlic, crushed, or 1/2 teaspoon bottled minced garlic (optional)
    1 teaspoon ground ginger, or to taste
    1 teaspoon paprika
    1/4 teaspoon salt (optional)
    Freshly ground pepper to taste
    12 pieces chicken (about 3 1/2 pounds), skinned, all visible fat removed
    Vegetable oil spray, butter-flavored or original

    Preheat oven to 350 F. Spray a baking sheet with vegetable oil spray. Set aside.
    Place cereal in a pie pan or on a piece of foil. Stir in garlic. Set aside.
    Combine ginger, paprika, salt, and pepper in a small bowl.
    Rinse chicken and pat dry with paper towels. Sprinkle seasonings on both sides of each piece.
    Roll chicken in cereal crumbs to coat. Spray chicken lightly on all sides with vegetable oil spray. Place on prepared baking sheet.
    Bake for 45 to 60 minutes, or until chicken is golden brown and tender. Timing will vary according to the thickness of the chicken pieces.

    serves 6

    Calories 235
    Protein 28g
    Carbohydrate 15g
    Total Fat 6g
    Saturated Fat 2g
    Polyunsaturated Fat 2g
    Monounsaturated Fat 2g
    Cholesterol 77mg
    Sodium 206mg




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