Fried Chicken, Y'all!

Fried chicken! YUM! Just one of those summer picnic foods that is fantastic warm or cold!  It's just plain ol' slap yo' mama goooooood! But eeeeeek, it's breaded, fried and well ooooozing with saturated fat from all that oil it was just, well fried in!! But it's soooooooo good, so what's a B-fitter to do??
Oven "fry" it, of course!! You're not going to miss the fat, and the flavor and crunch are not compromised!
Try this recipe and I promise, you're going to be going back for seconds, why? Because you can!!

Oven Fried Chicken

Ingredients

• cooking spray
• 20 crackers, whole-grain, saltine-like, pulsed in a food processor to fine crumbs (about 1/2 cup)
• 2 1/2 cup(s) cereal, Cornflakes®, pulsed in a food processor to fine crumbs (about 1/2 cup)
• 2 tablespoon sesame seeds
• 3/4 teaspoon pepper, cayenne
• 1/2 teaspoon garlic powder
• 2 large egg white(s)
• 1 cup(s) yogurt, low-fat plain
• 1 tablespoon mustard, dijon-style
• 1/2 teaspoon salt
• 4 chicken breast halves, bone in, skin removed, rinsed and patted dry
• 4 chicken, thighs, bone in, skin removed, rinsed and patted dry

Preparation

Preheat the oven to 375°F. Lightly spray a baking sheet with cooking spray.
Combine the saltine and corn flake crumbs, sesame seeds, cayenne, and garlic powder in a shallow bowl.
In a large bowl, the egg whites, yogurt, mustard, and salt. Add the chicken pieces and coat thoroughly with the yogurt mixture. Then, one at a time, dip the chicken pieces in the cracker mixture, packing the crumbs evenly onto the chicken. Arrange the chicken on the prepared baking sheet and spray the tops lightly with cooking spray. Bake until the juices run clear when the chicken is pierced with a knife, 45 to 50 minutes.
Serving size: 1 breast half or 2 thighs
Nutrient Notes: Excellent source of: Niacin, Vitamin B6, Selenium, Riboflavin, Thiamin, Vitamin B12, Iron, and Phosphorus; Good source of: Folate, Pantothenic Acid, Calcium, Magnesium, Manganese, Potassium, and Zinc.

Nutrition Facts

Number of servings: 6

Amount Per Serving

Calories: 270

Total Fat: 5 g

Sat Fat: 1 g

Cholesterol: 85 mg

Sodium: 590 mg

Total Carbohydrate: 21 g

Fiber: 1 g

Protein: 33 g