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Favorite "Fried" Chicken

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Servings: Serves 6

Cook Time: 40 minutes

Prep Time: 25 minutes


3 3/4 cups rice flake cereal (such as Kellogg's Special K or equivalent)
1 1/2 cups corn flake cereal (such as Kellogg's Corn Flakes or equivalent)
3/4 teaspoon Black pepper, freshly ground
1/4 teaspoon salt
3/4 teaspoon garlic powder
3/4 teaspoon onion powder
1 1/2 teaspoon paprika
1/8 teaspoon cayenne, or to taste (optional)
1 1/2 tablespoon vegetable oil
2 each egg whites
2 teaspoons dijon mustard
2 1/2 to 3 lbs chicken parts on the bone (breasts, thighs, drumsticks), skin removed


1. Preheat oven to 400 degrees F. Place a wire cooling rack on a baking sheet and spray both with vegetable cooking oil spray. Set aside.
2. Combine both cereals, pepper, salt, garlic powder, onion powder, paprika, and cayenne (if using) in a food processor. Process until mixture begins to reduce. Alternately, place ingredients in a large resealable plastic bag and crush with a rolling pin. Drizzle oil over mixture and process or crush to a coarse meal. Transfer crumb mixture to a large shallow dish.
3. In another shallow dish, combine egg whites and Dijon mustard. Gently whisk with a fork to combine and fully incorporate mustard. Dip chicken pieces into the egg white mixture and turn to coat, then place chicken in crumb mixture, pressing into the crumbs to cover entire surface. Place coated chicken on the preparedrack on the pan.
4. Bake until thickest parts of the chicken register 160 degrees F on aninstant-read thermometer or when juices run clear from a small cut in the meat, about 30 to 35 minutes for drumsticks and 35 to 40 minutes for breasts and thighs. Transfer to a serving platter and serve immediately.
Source: Hannaford fresh Magazine, July - August 2011

Nutritional Information

* Percent Daily Values are based on 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Saturated Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carbohydrate Less Than 300g 375g
Dietary Fiber Less Than 25g 30g
Nutritional Facts
Servings Serves 6
Base Nutrients
Calories 350 kcal (17%)
Calories from Fat 81 kcal (0%)
Total Fat 9 g (13%)
Saturated Fat 2 g (7%)
Cholesterol 125 mg (41%)
Sodium 480 mg (20%)
Total Carbohydrates 22 g (7%)
Dietary Fiber 2 g (8%)
Protein 44 g (73%)
Vitamin A 619 IU (12%)
Vitamin C 12 mg (20%)
Calcium 90 mg (1%)
Iron 17 mg (28%)

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