Baked Crispy Potato Chicken

School Lunch Ideas and - Lunch

This recipe is adapted from one I found in a magazine to make it a little easier. It has less fat and fewer calories than fried chicken, with plenty of crispy flavor.

Brief

Prep 20 mins

Cook: 30 mins

Additional: 2hrs

Total: 2hrs50 mins

Servings: 4

Yield: 4 servings

Baked Crispy Potato Chicken

Ingredients

3 skinless

boneless chicken breast halves

cut into chunks

1 cup buttermilk

3 bay leaves

2 cloves garlic

crushed

½ teaspoon salt

1 teaspoon ground black pepper

1 tablespoon grated Parmesan cheese

1 tablespoon all-purpose flour

1 tablespoon garlic powder

1 tablespoon paprika

¼ teaspoon ground cayenne pepper

1 egg

2 tablespoons water

1 cup dry instant mashed potato flakes

Jicama Zebra Fries

Lunch

Directions

Step 1

Place chicken pieces buttermilk bay leaves garlic salt and black pepper into a large resealable plastic bag and knead bag several times to mix buttermilk and seasonings with chicken. Squeeze air from the bag seal and refrigerate at least 2 hours (up to overnight) to marinate.

Step 2

Preheat oven to 375 degrees F (190 degrees C). Place a wire cooking rack into a roasting pan.

Step 3

Drain marinade from bag and discard bay leaves. Mix Parmesan cheese flour garlic powder paprika and cayenne pepper in a small bowl. Add Parmesan cheese mixture to chicken in the bag close the bag and shake to thoroughly coat chicken pieces with the mixture.

Step 4

Whisk egg and water in a shallow bowl. Place potato flakes into a separate shallow bowl. Dip floured chicken pieces in egg mixture; roll pieces in potato flakes to thoroughly coat. Arrange the chicken pieces on wire rack.

Step 5

Bake chicken for 15 minutes and turn pieces over on rack; continue baking until chicken is no longer pink inside and coating is browned and crisp 15 to 20 more minutes.

Nutritional Information

Baked Crispy Potato Chicken

Servings Per Recipe:4

Calories: 203

% Daily Value *

Protein: 23.2g 47%

Carbohydrates: 17.8g 6%

Dietary Fiber: 1.9g 8%

Sugars: 4.2g

Fat: 4.3g 7%

Saturated Fat: 1.5g 8%

Cholesterol: 95.7mg 32%

Vitamin A Iu: 1052.5IU 21%

Niacin Equivalents: 10.7mg 82%

Vitamin B6: 0.5mg 30%

Vitamin C: 12.6mg 21%

Folate: 22.2mcg 6%

Calcium: 114mg 11%

Iron: 1.7mg 10%

Magnesium: 37.4mg 13%

Potassium: 434.1mg 12%

Sodium: 443.3mg 18%

Thiamin: 0.2mg 22%

Calories From Fat: 38.6

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

**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-)Nutrition information is provided for reference only. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.