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Marilyn’s Spicy “Fried” Chicken

This is a great spicy fried chicken recipe to use for planned-overs. Double the recipe and dice the extra cooked chicken then toss with fresh lettuce, tomatoes, cucumbers, mushrooms, onions, and low-fat dressing for a refreshing salad, or stuff it in a pita pocket or whole wheat wrap for a sandwich with a twist.

Marilyn’s Spicy “Fried” Chicken
 
Prep time
Cook time
Total time
 
Recipe type: Main
Serves: 10
Ingredients
  • 5 6-ounce boneless, skinless chicken breasts
  • 3 egg whites
  • 1 1-oz packet ranch-style salad dressing mix
  • ½ tsp ground black pepper
  • ¾ cup dry unseasoned bread crumbs
  • Cooking spray
  • 1 Tbsp corn oil
Instructions
  1. Instructions
  2. Preheat oven to 375ºF.
  3. Place egg whites in a large bowl and mix well with wire whisk. In a large zip-top plastic bag, combine salad dressing mix, pepper, and bread crumbs. Dip each piece of chicken in egg whites to coat, then place in bag of seasonings and shake until well coated.
  4. Lay chicken on baking sheet coated with cooking spray, and sprinkle with remaining seasoned crumbs. Spray chicken with cooking spray, and bake for 20-25 minutes. Brush with corn oil, and bake 10 minutes longer or until chicken is tender and no longer pink.
Nutrition Information
Serving size: 3 oz Calories: 187 Fat: 7 grams Saturated fat: 2 grams Trans fat: 0 grams Carbohydrates: 7 grams Sugar: <1 gram Sodium: 221 mg Fiber: <1 gram Protein: 24 grams Cholesterol: 69 mg
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