Not-So-Fried Chicken Supper
Instead of stopping for fried chicken on the way home, try this more nutritious variation.
- Prep time: 15 min
- Makes: 6 to 8 servings
- Cook time: 55 min
PER SERVING (1 piece of chicken plus 1/8 portion of vegetables)
- Saturated Fat.5 g
- Fat.13 g
- Cholesterol.65 mg
- Carbohydrates.47 g
- Dietary Fibre.3 g
- Protein.23 g
- Sodium.833 mg
|1||medium sweet potato|
|1||large Yukon gold potatoes|
|1||small sweet onion, sliced thickly|
|1 tbsp / 15 ml||all-purpose flour|
|3 cup / 75||cornflakes, crushed|
|1 cup / 250 ml||grated Parmesan cheese|
|1/2 cup / 125 g||Naturegg Simply Egg Whites, well shaken|
|1 tsp / 5 ml||each dried oregano, paprika and salt|
|1/2 tsp / 2 ml||ground pepper|
|8||bone-in, skin-on chicken thighs and drumsticks (4 of each)|
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.
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.
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.
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.
Naturegg Simply Egg Whites
Made from 100% pure egg whites. We mean simple.Learn More
When adding sugar to egg whites begin after the whites are foamy and then add 1 tablespoon at a time, beating as you slowly sprinkle the sugar in. Check to be sure that sugar is dissolved by rubbing a bit of beaten white between your thumb and forefinger. It should feel smooth.