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Recipes | Oven-Fried Chicken and Roasted Potatoes

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This finger-licking-good, American recipe not only tastes as good as the original but is heart healthy, too.

Total Calories: 461 Macros: Carb 43 g, Protein 55 g, Fat 7.5 g

Serves 4

Oven-Fried Chicken
non-stick cooking spray
1 whole, skinless chicken, cut into 8 pieces
1 cup fat-free buttermilk
1 egg, beaten
1/2 cup whole-wheat flour
1 tsp. paprika
1/2 tsp. black pepper


Oven-Roasted Potatoes

nonstick cooking spray
2 large potatoes, peeled if desired, cut into 1/4-inch-wide strips
1/2 tsp. garlic powder
1/2 tsp. dried parsley

Oven-Fried Chicken

Preheat oven to 425 degrees. Spray a wire rack with cooking spray and place over a baking sheet.
Cut chicken in to 8 pieces (2 breasts, 2 thighs, 2 drumsticks). In a shallow dish, combine buttermilk and egg, whisk well. In a separate shallow dish combine flour, paprika and pepper, stir well.
One piece at a time, dip chicken in buttermilk mixture, then coat with flour and place on baking wrack.
Lightly spray chicken with cooking spray and bake 30 minutes, turn chicken and bake 20 minutes more until center reaches a safe temperature of 165 degrees.


Oven-Roasted Potatoes
After chicken is done, keep oven at 425 degrees. Spray a baking sheet with cooking spray.
Arrange potato wedges on cookie sheet so none overlap and coat lightly with cooking spray. In a small bowl, mix garlic powder, pepper and parsley. Sprinkle herb mixture over potatoes and bake for 15 minutes. Stir and bake 15 minutes more until wedges pierce easily with a fork.

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