Not-So-Fried Chicken Supper

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Instead of stopping for fried chicken on the way home, try this more nutritious variation.

  • Prep time: 15 min
  • Makes: 6 to 8 servings
  • Cook time: 55 min
nutritional info

Nutritional Information

PER SERVING (1 piece of chicken plus 1/8 portion of vegetables)

  • Calories
    .
    404
  • Saturated Fat
    .
    5 g
  • Fat
    .
    13 g
  • Cholesterol
    .
    65 mg
  • Carbohydrates
    .
    47 g
  • Dietary Fibre
    .
    3 g
  • Protein
    .
    23 g
  • Sodium
    .
    833 mg
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Ingredients

1 medium sweet potato
1 large Yukon gold potatoes
1 small sweet onion, sliced thickly
1 tbsp / 15 ml all-purpose flour
3 cup / 75 cornflakes, crushed
1 cup / 250 ml grated Parmesan cheese
1/2 cup / 125 g Naturegg Simply Egg Whites, well shaken
1 tsp / 5 ml each dried oregano, paprika and salt
1/2 tsp / 2 ml ground pepper
8 bone-in, skin-on chicken thighs and drumsticks (4 of each)

Directions

  1. Preheat the oven to 375°F (190°C). Cut the sweet and Yukon gold potatoes into large chunks. Separate the onion slices into rings. Reserve each ingredient separately.

  2. Shake the crushed cornflakes with the Parmesan to combine in a zip-top bag. Whisk the egg whites with the oregano, salt, pepper and paprika. Dredge the onions in the flour and then dip in the egg whites. Shake onions in crumbs to coat; lift out and reserve on a plate.

  3. Coat the potatoes and then the chicken with the remaining egg white mixture. Shake separately with crumbs. Lay the chicken pieces on one foil-lined baking sheet and spread the potatoes out on another.

  4. Cook the chicken on the lower oven rack and the potatoes on the upper oven rack for 30 minutes. Add the onion rings to the sheet holding the potatoes and switch the oven position of the pans. Bake for 20 to 25 minutes longer or until the chicken is golden and cooked through.

Tips

  1. Substitute 4 bone-in chicken breasts for the thighs and drumsticks.

This recipe was made with:

Naturegg Simply Egg Whites

Made from 100% pure egg whites. We mean simple.

Learn More

Tips: Whipping

When whipping eggs, start with a low speed and then gradually work up to the whip setting on the mixer. The lower speed stretches the protein molecules and makes the mixture more readily accept air.

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