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Healthy Recipe: "Oven Fried" Chicken

Tastes fried but doesn't have the fat of fried chicken. Good as cold leftovers too.


6 chicken pieces
Skim or low-fat milk for soaking the chicken
½ cup plain dry bread crumbs or cereal crumbs
1/3 cup grated Parmesan cheese
1 tablespoon dried parsley flakes, crumbled
¼ teaspoon freshly ground black pepper, or to taste
Vegetable oil spray for the chicken, if desired


  1. Place the chicken pieces in a shallow bowl of pan, and cover them with the milk. Let the chicken soak for 15 minutes or longer (refrigerate, if necessary, to keep the ingredients cold).
  2. In a shallow bowl or pie plate, combine the bread crumbs or cereal crumbs, cheese, parsley flakes and pepper.
  3. One by one, dip the soaked chicken pieces in the breading moisture, coating the chicken on all sides. Set the coated chicken pieces on a greased baking sheet, preferably one with a nonstick surface. Lightly spray the chicken pieces with vegetable oil spray, if desired.
  4. Bake the chicken in a preheated 357-degree oven for about 45 minutes.

J Brody. Jane Brody's Good Food Book. Bantam Books, 1985.

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