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Not-So-Fried Chicken Supper
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PREP TIME: 15 minutes COOK TIME: 55 minutes MAKES: 6 to 8 servings

Instead of stopping for fried chicken on the way home, this more nutritious version trades in hot oil and uses an egg white dip to create a yummy, crunchy coating.

1 medium sweet potato 1
1 large Yukon gold potatoes 1
1 small sweet onion, sliced thickly 1
1 tbsp all-purpose flour 15 mL
3 cups cornflakes, crushed 750 mL
1 cup grated Parmesan cheese 250 mL
1/2 cup Naturegg™ Simply Egg Whites™, well shaken 125 mL
1 tsp each dried oregano, paprika and salt 5 mL
1/2 tsp ground pepper 2 mL
4 each bone-in, skin-on chicken thighs and drumsticks 4

1. Preheat the oven to 375°F (190°C). Cut the sweet and Yukon gold potatoes into large chunks. Separate the onion slices into rings. Reserve each ingredient separately.

2. Shake the crushed cornflakes with the Parmesan to combine in a zip-top bag. Whisk the egg whites with the oregano, salt, pepper and paprika. Dredge the onions in the flour and then dip in the egg whites. Shake onions in crumbs to coat; lift out and reserve on a plate.

3. Coat the potatoes and then the chicken with the remaining egg white mixture. Shake separately with crumbs. Lay the chicken pieces on one foil-lined baking sheet and spread the potatoes out on another.

4. Cook the chicken on the lower oven rack and the potatoes on the upper oven rack for 30 minutes. Add the onion rings to the sheet holding the potatoes and switch the oven position of the pans. Bake for 20 to 25 minutes longer or until the chicken is golden and cooked through.

Substitute 4 bone-in chicken breasts for the thighs and drumsticks.

Per Serving* - Calories: 404 | Fat: 13 g | Saturated Fat: 5 g | Cholesterol: 65 mg | Carbohydrates: 47 g | Dietary Fibre: 3 g | Protein: 23 g | Sodium: 833 mg

(*1 piece of chicken plus 1/8 portion of vegetables)