Crispy Oven Fried Chicken

America is the land of riches, and that includes some extraordinarily calorically-dense foods. There’s the Super Big Gulp, artery-clogging movie popcorn, and the calorie calamity that is a slice of Cheesecake Factory cheesecake. Monster-sized burgers, fried chicken, and the almighty fried potato are regulars at any drive-thru window. American ingenuity is also highlighted in our willingness to deep-fry anything that will stay still long enough to poke a stick into it. Visit any state fair and you’ll likely find deep-fried versions of pickles, corn dogs, Oreos, Snickers, and even deep-fried butter. I marvel at these creations, and, I’ll admit, not entirely in disgust.

I’m not here to disparage fried foods. However, any fool knows if you eat these things regularly, your waistline and your health will suffer. I get the appeal, though. Alarming nutrition facts aside, foods that are fried just right have a texture and taste that is hard to match with other cooking methods. While I will pass on deep-fried butter, I do love crispy french fries cooked just a minute too long, and a perfectly seasoned piece of fried chicken.  What’s a healthy eater to do? I want it all – crunch, texture, the works. I want delicious, tender fried chicken. But also I want it without the mess or the guilt of deep frying.

Enter, corn flakes.

I was blown away by how perfectly this oven fried chicken satisfied my craving. It was a total crunch-fest on the outside, with every bite an awesome combo of crisp coating and tender meat. And there’s not a Fry Daddy or greasy frying pan in sight.

Best of all? It’s so SIMPLE and has only 7 ingredients, including salt and pepper! If you’ve been hankering for the old-fashioned taste of fried chicken, but still want to love yourself in the morning, I promise you, just like the postman, this chicken delivers 🙂

Crispy Oven Fried Chicken
Serves 4

Prep time: 15 minutes     Cook time: 20 minutes

2 cups corn flakes, crushed
1/2 cup flour
2 egg whites, beaten
3-4 boneless chicken breasts (about 1.5 pounds), pounded to even thickness (approx. 1/4″)
salt and pepper
spray oil

Preheat oven to 450 degrees Fahrenheit.

Place the flour, egg whites, and crushed corn flakes in separate shallow bowls. Dip each chicken breast first in the flour, dredging it on both sides, then in the egg whites, and finally in the crushed corn flakes, pressing the flakes into each side of the chicken. Place the coated chicken breasts on a baking sheet lined with parchment paper or a silicone baking mat. Spray the chicken with a quick coating of spray oil, then sprinkle with a little freshly ground black pepper and salt.

Bake for about 20 minutes, or until a thermometer inserted into the thickest part of the chicken registers at least 165 degrees Fahrenheit. Serve hot, or cool and slice for salad or wraps.

ENJOY!