| This recipe also shows
the difference in calorie and fat count when chicken is baked
with the skin on and with the skin removed. The skin-removed
options are the preferred methods. You'll see why when you
consult the supplemental nutritional analysis that shows the
results for baking the chicken with the skin on. Servings: 4
Ingredients:
4 chicken thighs, skin removed
1 large egg white
1/2 teaspoon sea salt
*optional: 1/2 teaspoon olive oil
1 tablespoon unbleached, white all-purpose flour
1 tablespoon rice flour
1 tablespoon cornmeal
Nonstick cooking spray
Instructions:
Preheat oven to 350-275° F.
Rinse and dry the chicken thighs. Put the
flour on a plate.
In a small, shallow bowl, whip the egg
white together with the sea salt; add the olive oil, if using it
(see note below) and mix it into the egg white. Put the rice
flour and cornmeal on another plate and mix them together. Roll
each chicken thigh in the flour, then dip it into the egg white
mixture, and then roll it in the rice flour and cornmeal
mixture. Place a rack on a baking sheet and spray them with the
nonstick cooking spray. Put the chicken thighs on the rack so
that they aren't touching. Bake for 35 to 45 minutes, until meat
juices run clear.
Note: The rack is used so that most
of the fat rendered from the chicken while baking will drain
away from the meat. If not using a rack, drain the thighs on
paper towels to remove the excess fat before serving.
Nutritional Analysis:
Calories per serving (without olive oil):
73.53
PCF Ratio: 53-26-21
Protein per serving: 9.46 g
Carbohydrate per serving: 4.65 g
Fat per serving: 1.69 g
Sat. Fat: 0.42 g
Sodium: 331.03 g
Exchanges: 2 Lean Meats
All nutritional analysis for this recipe was calculated using the
NutriBase
software program. *The olive oil blended
with the egg white will give a crunchier "crust" and only adds
about 5 calories to each serving.
Nutritional Analysis:
Calories per serving (with olive oil): 78.53
PCF Ratio: 49-24-27
Protein per serving: 9.46 g
Carbohydrate per serving: 4.65 g
Fat per serving: 2.27 g
Sat. Fat: 0.50 g
Sodium: 331.03 g
Exchanges: 2 Lean Meats
Another option is to substitute cornflake
crumbs for the cornmeal. Using cornflake crumbs and the olive
oil results in an even crunchier "crust" and a Nutritional
Analysis of:
Calories per serving: 80.78
PCF Ratio: 49-33-19
Protein per serving: 9.54 g
Carbohydrate per serving: 6.41 g
Fat per serving: 1.62 g
Sat. Fat: 0.41 g
Sodium: 367.19 g
Exchanges: 2 Lean Meats
On the other hand, preparing this recipe
without the olive oil, but with the skin on the chicken thighs
changes the nutritional analysis numbers completely! Notice the
huge difference in overall calories and in the per-serving fat
content:
Calories per serving: 254.74
PCF Ratio: 32-7-61
Protein per serving: 20.40 g
Carbohydrate per serving: 4.65 g
Fat per serving: 17.08 g
Sat. Fat: 5.01 g
Sodium: 380.77 g
Exchanges: 3 High-Fat Meats
Additional Suggestions:
This recipe can also be prepared using
boneless, skinless chicken breast strips, although the meat
tends to be dryer than when chicken thighs are used. Allow 1
Very Lean Meat Exchange List choice for each one-ounce serving.
You can prepare the Oven-Fried Chicken
Thighs using (thawed) frozen, boneless, skinless chicken thighs.
Just remember to flatten thighs before breading them and reduce
the baking time to 20 to 25 minutes if you do. Also be sure to
check the label. If the brand you've chosen has added sodium,
omit the sea salt from this recipe, too.
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