Everybody likes fried chicken, but most of us need to avoid the grease and extra carbohydrates that are part of chicken fried in the usual way. Fortunately, there is a way to still enjoy crispy chicken that you bake in the oven, using bran flakes as the coating. Here is a simple recipe that anyone can follow.
Prepare your chicken pieces. While this recipe works especially well with boneless breasts, it can also be used with legs, thighs, and any other part of the chicken you like. Simply defrost the chicken pieces, and take the time to remove the skin. This will help eliminate a lot of the fat.
Prepare an egg bath for the chicken pieces. This is nothing more than a few eggs that are beaten. You can add a small amount of milk if you like, but no more than a couple of teaspoons.
Make your coating. This requires crushing roughly two cups of bran flakes, and combining the fine crumbs with your choice of spices. You can use something basic like salt and pepper, or go for an exotic blend of herbs and spices. Mix the bran crumbs and the spices thoroughly on a cutting board.
Immerse the chicken pieces into the egg bath. You want to make sure each piece is completely coated with the egg.
Roll the chicken pieces in the coating. Once again, make sure there is an even coating around each piece of chicken. Once coated, place each piece of chicken into a baking dish that is sprayed with non-stick spray. A dish with a lid is recommended.
Bake the chicken at 400 degrees for fifty minutes. The last ten minutes of the baking, remove the lid from the baking dish. This will add a little more crunch to the coating. All in all, this version of fried chicken helps to cut fat and cholesterol as well as lower carbohydrates, which makes it a very health alternative.
Tips and Warnings
Keep in mind that ovens will vary somewhat in cooking time, especially in different climates. The first time you make this recipe, check the chicken at roughly twenty minutes and adjust the baking time accordingly.
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