Monday, November 12, 2007

Southern Oven "Fried Chicken"

1/2 cup fat-free buttermilk
Franks Red Hot Sauce to Taste
1/2 cup cornflakes, crushed
3 Tablespoons all-purpose flour
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
2 pounds chicken parts, skinned
4 teaspoons canola oil

1. Preheat the oven to 400 degrees; spray a large baking sheet with nonstick cooking spray.

2. Pour the buttermilk into a large shallow bowl and add hot sauce to taste. On a sheet of wax paper, combine the cornflake crumbs, flour, salt, pepper. Dip the chicken in the buttermilk, then dredge in the cornflake mixture, coating completely. Place the chicken on the baking sheet; drizzle with the oil. Bake 30 minutes, then turn the chicken over. Bake until cooked through, 15-20 minutes longer.

Per serving (about 2 pieces): 229 Cal, 10g fat, 2g sat fat, 0g trans fat, 64mg chol, 295 mg sod, 11g carb, 0g Fib, 23g prot, 49mg Cal.

Point Value: 5

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