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| Oven Fried Chicken with Flax |
Diet Type: Low Carbohydrate
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Cooking Time: Over one hour
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Ingredients:
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1 beaten egg |
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3 tablespoons skim milk |
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1/2 cup ground flax seed |
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1/2 cup finely crushed unsalted crackers |
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1/4 teaspoon black pepper |
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1 tablespoon dried parsley flakes |
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1 teaspoon paprika |
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1 teaspoon chili powder |
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1 teaspoon garlic powder |
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1 teaspoon seasoned salt |
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2-3 pounds chicken pieces |
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Directions:
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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Servings: 6
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Author: Flax Council of Canada
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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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