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Sunday Fried Chicken





Yields
Makes 4 servings

"We had a very large family—seven children", says Marc Racicot, governor of Montana. "Every Sunday and for picnics we had chicken. Those days it was French-fried." And, he adds, it was always served with French-fried potatoes and broccoli with cauliflower.

 4 chicken breast halves (about 1/2 lb. each) or whole legs (thigh and drumstick, about 1/2 lb. each)
 2 1/2 cups cornflakes
 1 teaspoon dried thyme
 3/4 teaspoon paprika
  About 1/2 teaspoon salt
  About 1/4 teaspoon pepper
 2 large egg whites
  Cooking oil spray
Step 1
1

Remove and discard skin and excess fat from chicken. Rinse chicken and pat the pieces dry.

Step 2
2

Place cornflakes in a plastic food bag and crush gently with your hands to make very coarse crumbs.

Step 3
3

Add thyme, paprika, 1/2 teaspoon salt, and 1/4 teaspoon pepper to bag; shake to mix.

Step 4
4

In a shallow bowl, beat egg whites with a fork until slightly frothy.

Step 5
5

Coat chicken pieces with egg white, drain briefly, then put in bag with crumb mixture, 1 piece at a time. Turn bag to coat chicken well.

Step 6
6

Arrange chicken pieces slightly apart in a 10- by 15-inch nonstick pan. Lightly mist chicken with cooking oil spray.

Step 7
7

Bake chicken in a 425° oven until meat is no longer pink in thickest part (cut to test), about 25 minutes for breasts, about 30 minutes for legs.

Step 8
8

Add salt and pepper to taste.

Nutrition Facts

Servings Makes 4 servings


Amount Per Serving
Calories 228Calories from Fat 7.5
% Daily Value *
Total Fat 1.9g3%

Saturated Fat 0.5g3%
Cholesterol 86mg29%
Sodium 573mg24%
Total Carbohydrate 13g5%

Dietary Fiber 0.2g1%
Protein 37g74%

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