Categories: Dinner-Chicken

Ingredients

• 1 cup low-fat buttermilk
• 2 large egg whites, beaten
• 1 cup all-purpose flour (about 4 1/2 ounces)
• 1/3 cup cornmeal
• 1 teaspoon salt, divided
• 3/4 teaspoon freshly ground black pepper
• 1/4 teaspoon ground red pepper
• 2 chicken breast halves, skinned (about 1 pound)
• 2 chicken thighs, skinned (about 1/2 pound)
• 2 chicken drumsticks, skinned (about 1/2 pound)
• 2 tablespoons canola

Directions

1. Cover a large baking sheet with parchment paper. Combine buttermilk and egg whites in a shallow dish; stir well with a whisk. Combine flour, cornmeal, 1/2 teaspoon salt, black pepper, and red pepper in a separate shallow dish; stir well. Sprinkle chicken evenly with remaining 1/2 teaspoon salt. Dip chicken in buttermilk mixture; dredge in flour mixture.

2. Heat oil in a large nonstick skillet over medium-high heat. Add chicken to pan; cook 4 minutes on each side or until lightly browned. Place chicken on prepared baking sheet; lightly coat chicken with cooking spray. Bake at 425° for 30 minutes or until chicken is done.

3. Yield: 4 servings (serving size: 1 chicken breast half or 1 drumstick and 1 thigh)

4. NUTRITION PER SERVING

5. LORIES 450(28% from fat); FAT 13.8g (sat 2.5g,mono 6.1g,poly 3.6g); PROTEIN 43.5g; CHOLESTEROL 109mg; CALCIUM 88mg; SODIUM 803mg; FIBER 1.7g; IRON 3.2mg; CARBOHYDRATE 35.3g

6. http://food.cookinglight.com/cooking/recipefinder.dyn?action=displayRecipe&recipe_id=1536720

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