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Zesty Oven-Fried Chicken

Miss eating deep-fried chicken? Find out how to enjoy good ‘ole southern fried chicken – without the fat!

Most health-conscious people miss eating deep-fried chicken.

This recipe yields chicken with a crunchy exterior, a spicy taste, and less than 10 grams of fat per serving.

2 eggs, beaten 2 tablespoons chicken broth
1 tablespoon Dijon mustard
1 clove garlic, minced
1 1/2 cup bread crumbs *
1 tablespoon dried basil leaves
1 teaspoon paprika
1/4 teaspoon white pepper 12 skinless, boneless chicken thighs
Serves six

*Use plain or homemade crumbs, not flavored, because these may contain MSG.


Heat oven to 400 degrees.

Spray shallow cooking pan with non-stick cooking spray.

In a small mixing bowl, combine eggs, broth, mustard, and garlic.

In a separate bowl, combine breadcrumbs, basil, paprika, and white pepper.

Dredge each piece of chicken in the egg mixture, followed by the breadcrumb mixture, making sure that each piece is well coated.

Place coated chicken pieces in baking pan.

Bake uncovered for 20 minutes.

Chicken is done when juices run clear.

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