Good Morning America Recipes

Crispy Baked "Fried" Chicken

Healthy Recipes to Keep Both Your Stomach and Wallet Full

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A "flexitarian" throws an occasional hamburger into a vegetarian diet.
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Servings:4-6
Difficulty: Easy
Cook Time: min

Times are tough, and many of us are rediscovering the benefits of a home-cooked meal. The folks at the Food Network discovered that recently more people are searching the network's Web site looking for recipes that are easy on the waistline, as well as the wallet. In response, the Food Network has created what it is calling "recessipes" -- meals that will leave both your stomach and bank accounts full.

Watch "Good Morning America Health" every weekday at 2 p.m. ET on ABC News Now for the latest health and wellness news.

Ingredients

  • 8 chicken pieces (preferably 2 breasts, 2 thighs, 2 legs and 2 wings)
  • 1/2 cup all-purpose flour
  • Kosher salt and freshly ground pepper
  • 4 cups cornflakes
  • 2/3 cup buttermilk
  • 2 tablespoons dijon mustard
  • 1/4 teaspoon cayenne pepper
  • 1 1/2 teaspoons paprika
  • 3/4 teaspoon ground sage
  • Cooking Directions

    Preheat the oven to 425 degrees. Place a rack in a roasting pan or on a baking sheet. Rinse the chicken in cold water; pat dry. In a wide bowl or on a plate, season the flour with salt and 1/4 teaspoon pepper. Dredge each chicken piece through the flour so it's fully coated, tap against the bowl to shake off excess flour and set aside. Discard the flour.

    Here comes the part kids like best: Crush the cornflakes by placing them in a big resealable plastic bag, carefully pressing the bag to push out the air. Seal up the bag (with as little air inside as possible) and run over the flakes with a rolling pin. Open the bag and pour the crushed flakes into a wide bowl or onto a plate.

    In a large bowl (big enough to dredge the chicken pieces), mix the buttermilk, mustard, cayenne pepper, paprika and sage. Give each floured chicken piece a good buttermilk bath and then roll in the cornflake crumbs.

    Arrange the chicken pieces on the rack and place in the hot oven. Cook for 15 to 20 minutes, lower the heat to 375 degrees and cook for another 25 to 30 minutes, until cooked through and crispy. The juices should run clear when the meat is pierced with a knife. Serve with Easy Greens.

    Recipe Summary

    Main Ingredients: chicken, cornflakes, buttermilk, cayenne pepper

    Course: Dinner, Lunch, Main Course

    More Info: Low Calorie


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