Wednesday, June 30, 2010

Crispy Oven Fried Chicken with Sage Gravy

Crispy Oven Fried Chicken With Sage Gravy: Serves 4 ( 1/4 of chicken = 7 points)
"Cooking Light"

1/2 c. + 2 T. flour, divided
2 egg whites, lightly beaten
1-1/3 c. cornflake crumbs
2 bone in chicken breast halves, skinned
2 chicken drumsticks, skinned
2 chicken thighs, skinned
1/2 tsp. salt
1/8 tsp. cayenne pepper
1/4 c. lowfat buttermilk
1 T. butter
1 C. FF chicken broth
1/4 tsp. dried sage
1/8 tsp black pepper

Preheat oven to 375 and line a large shallow baking pan with foil. Place a rack in the pan and spray with nonstick spray.

Place 1/2 c. flour in a shallow bowl, place egg whites in another dish, place cornflake crumbs in another dish.

Sprinkle chicken with salt and cayenne. Place in a large bowl. Add buttermilk and turn to coat. Press chicken into flour, then egg white, then corn flake crumbs. Place on rack. Bake uncovered for 45-60 minutes or until chicken is cooked through. Do not turn.
For gravy, melt butter in a sauce pan. Stir in flour and cook for 1 minute. Add chicken broth. Whisk and cook until thickened. Stir in sage and pepper. Drizzle over chicken.

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