Crunchy Oven-Fried Chicken

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    Crunchy Oven-Fried Chicken

    Makes 6 Servings

    $1.85 per serving (As of December 2012)

    People often turn to chicken when they’re looking for ways to add more lean protein to the diet. But when it’s breaded and deep-fat fried, all those good intentions get tossed out the window. The next time you’re craving fried chicken, make it from scratch with a flavorful, yogurt-based marinade and a crunchy corn flake coating, and use your oven versus the deep-fat fryer!

    2 pounds boneless, skinless chicken thighs
    ¾ cup 0%-fat plain Greek yogurt
    1 tablespoon Dijon mustard
    1 tablespoon fresh lemon juice
    1 teaspoon lemon zest
    1 medium-size clove garlic, minced
    ½ teaspoon kosher salt
    ¼ teaspoon black pepper
    5 cups corn flake cereal
    ¼ cup grated Parmesan cheese

    1. Place the chicken on a cutting board, and using a sharp knife or kitchen scissors, remove any excess fat. Cut each thigh in half if they are large.
    2. Place the yogurt, mustard, lemon juice, lemon zest, garlic, salt, and pepper in a large bowl and stir to combine. Add the chicken and toss to coat evenly. Cover the bowl with plastic wrap and marinate in the refrigerator overnight. (You can marinate for as little as 1 hour, but for best results, marinate overnight.)
    3. Preheat the oven to 400ºF. Line a large baking sheet with aluminum foil. Spray a wire rack with nonstick cooking spray and set over the baking sheet.
    4. Place the cereal in a large zip-top plastic bag. Use your hands to crush the cereal until each flake is about an eighth of its original size. Place the cereal and Parmesan cheese in a large bowl and stir to combine.
    5. Working in batches, lift the chicken from the yogurt marinade, wiping excess away, and dip in the corn flake crumb mixture, pressing so the flakes adhere well. Transfer the chicken to the rack.
    6. Bake for 15 minutes, carefully remove the baking sheet from the oven, and turn each chicken piece over. Place back in the oven and bake until the chicken is cooked through and the coating is golden, an additional 15 to 20 minutes. Work in batches if your baking sheet and rack can’t hold all of the chicken at once.

    Nutrition Information per Serving: 300 calories, 10g fat (3g saturated), 450 sodium, 22g carbohydrate, 1g fiber, 30g protein, 10% vitamin A, 10% vitamin C, 45% iron

    Tip: Fast food fried chicken is often served with a side of mashed potatoes and gravy and maybe some green beans. When you make our oven-fried chicken at home, serve it up with a big green salad and roasted or mashed sweet potato.

    Crunchy Oven-Fried Chicken

    Grocery List

    Be sure to check your pantry before heading to the store!

    1 lemon
    1 clove garlic
    Dijon mustard
    Kosher salt
    Black pepper
    5 cups corn flake cereal
    2 pounds boneless, skinless chicken thighs
    ¾ cup 0%-fat plain Greek yogurt
    ¼ cup grated Parmesan cheese