Oven-Fried Chicken [Bulkbites.com]

• Servings: 4
• Time: 40 minutes

Chicken is loaded with proteins and lots of minerals like vitamin A, vitamin B12, vitamin C, magnesium, calcium, vitamin B6, iron and vitamin D. Eating chicken regularly helps to build muscles and supplies your body with lots of energy. Buttermilk contains lots of essential minerals like zinc, potassium, phosphorous, magnesium and iron. Egg white is rich in protein and contains lots of trace minerals like vitamin A, magnesium, vitamin B6, iron, vitamin C, vitamin B12, vitamin D and calcium. Eating egg whites is beneficial for bodybuilders as it assists in building muscle mass.

Nutrition

• calories: 664
• protein: 60
• carbs: 34
• fat: 32
• saturated fat: 5.53
• polyunsaturated fat: 4.58
• monounsaturated fat: 12.09
• cholesterol: 98
• sodium: 207
• potassium: 360
• dietary fiber: 0.71
• sugars: 3.44
• vitamin a: 35
• vitamin c: 1
• calcium: 97
• iron: 1
• magnesium: 0
• complex carbs: 29.85
• other fats: 9.8

Ingredients

• 1 spray , about 1/3 second Oil, PAM cooking spray, original
• 2 tablespoon Oil, industrial, canola, high oleic
• 6 1 unit chicken drumstick
• 2 thigh with skin Chicken, broilers or fryers, thigh, meat and skin, raw
• 4 4 Oz Skinless Boneless Chicken Breast
• 1 dash Salt, table
• 1 dash Spices, pepper, black
• 0.25 tsp Spices, pepper, red or cayenne
• 0.3 cup Cornmeal, whole-grain, yellow
• 1 cup All-Purpose Flour
• 2 large Egg, white, raw, fresh
• 1 cup Milk, buttermilk, fluid, cultured, reduced fat

Instructions

• Set the oven temperature to 425 degrees Fahrenheit / 220 degrees Celsius.
• In a small bowl, mix egg whites and buttermilk. Then add red pepper, salt, black pepper, cornmeal and flour.
• Sprinkle a little salt evenly on the chicken and dip it in the buttermilk mixture. Then dredge the chicken in the flour mixture.
• Heat a little oil in a skillet over medium heat. Now add chicken to pan and cook it for 4 minutes on both sides.
• Place the cooked chicken on a baking sheet that is lightly coated with cooking spray. Bake the chicken for about 30 minutes at 425 degrees Fahrenheit / 220 degrees Celsius.
• Serve hot.