Oven Fried Chicken by Porter Health System

By: Porter Regional Hospital Last Updated: January 11, 2010

This recipe is brought to you by Porter Health System's Health eCooking.

The secret to this heart healthy fried chicken is baking instead of frying. Each serving has only 2 grams of fat, compared to over 20 grams of fat found in fast food fried chicken.

This recipe is Diabetes Friendly and Heart Healthy

Yield: 6 servings

  • 6 (4 oz each) chicken breasts, trimmed of fat
  • 1/4 cup whole wheat flour
  • 1/4 cup Italian bread crumbs
  • 1 tsp garlic powder
  • 1/2 tsp oregano
  • 1/2 tsp parsley
  • 1/2 cup egg substitute

Preheat oven to 350°.

Wash chicken and set aside. In a pie pan, combine whole wheat flour, Italian bread crumbs and seasonings. Dip chicken into egg substitute and coat with bread crumb mixture.

Apply cooking spray to baking sheet and place chicken breasts on it. Lightly mist chicken breasts with cooking spray.

Bake at 350° for 30 minutes. For thicker pieces, increase baking time.

Nutrition facts (per serving):
Calories 170
Fat 2 g
Saturated Fat 0
Cholesterol 66 mg
Sodium 191 mg
Carbohydrates 7 g
Fiber 1 g
Protein 30 g