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Oven Fried Chicken with Flax
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Authored By: Flax Council of Canada
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Crowd-pleasing spicy dish.
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Diet Types: Low Carbohydrate, Low Sodium
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Ingredients:
1 beaten egg3 tablespoons skim milk1/2 cup ground flax seed1/2 cup finely crushed unsalted crackers1/4 teaspoon black pepper1 tablespoon dried parsley flakes1 teaspoon paprika1 teaspoon chili powder1 teaspoon garlic powder1 teaspoon seasoned salt2-3 pounds chicken pieces
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Serves: 6
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Cooking Time: Over one hour |
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| Instructions: |
| Preheat oven to 350 degrees F. In a small bowl, combine egg and milk. In a shallow container, combine ground flax, cracker crumbs, pepper, parsley, paprika, chili, garlic, and seasoned salt. Remove skin from chicken and rinse with water, pat dry. Dip chicken into egg mixture; coat with crumb mixture. Place chicken on greased baking pan so pieces do not touch. Bake for 45 minutes or until chicken is tender and no longer pink. Do not turn pieces while baking. |
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Nutrition Facts
Serving Size: 1
Servings per Recipe: 6
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| Amount Per Serving |
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Calories 232
Calories from Fat 74
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% Daily Value*
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| | Total Fat 8g | 13% | | | Saturated Fat 1g | 7% | | | Mono Fat 2g | | | | Poly Fat 4g | | | | Cholesterol 84mg | 28% | | | Sodium 202mg | 8% | | | Total Carbs 16g | 5% | | | Dietary Fiber 4g | 17% | | | Protein 23g | | | | Iron | 20% | | | Calcium | 6% | | | Vitamin B-12 | 5% | | | Vitamin B-6 | 25% | | | Vitamin C | 1% | | | Vitamin E | 4% | | | Vitamin D | 2% | | | Vitamin A | 5% | | | Selenium | 42% | | | Manganese | 30% | | | Copper | 10% | | | Zinc | 9% | | | Pantothenic acid | 10% | | | Niacin | 39% | | | Riboflavin | 12% | | | Thiamin | 7% | | | Folate | 15% | | | Potassium | 9% | | | Phosphorus | 25% | | | Magnesium | 17% |
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* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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