Picnic

Fried Chicken with fibery fiber! is for Dinner.

Fried Chicken with fibery fiber! takes 20 minutes to prepare.

Fried Chicken with fibery fiber! takes 50 minutes to cook.

Fried Chicken with fibery fiber! makes 2 servings.

The ingredients for Fried Chicken with fibery fiber! are:

1/4 cup nonfat milk*
1 tablespoon Dijon mustard*
1 tablespoon buffalo wing sauce (fat free version)*
1 teaspoon lemon juice*
1 whole chicken leg, skin removed, fat trimmed and cut into thigh and drumstick
2 tablespoons whole wheat flour
2 tablespoons fiber sticks cereal, ground or smashed into crumbs
2 tablespoons flaxseeds
1 teaspoon baking powder
.5 teaspoon paprika
1 teaspoon fresh thyme
1/8 teaspoon salt
Freshly ground pepper to taste
Misto Olive oil spray**

Here is how you make Fried Chicken with fibery fiber!:

1. Whisk milk, mustard, lemon juice and hot sauce in baggie with chicken and bang around until well mixed and coated. Marinate in the refrigerator for at least 30 minutes or for up to 8 hours.2. Preheat oven to 425 degrees F. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with spray.3. Mix flour, cereal, flaxseeds, paprika, thyme, baking powder, salt and pepper in another baggie. Shaking off excess marinade, place one or two pieces of chicken at a time in the bag and shake to coat. Shake off excess flour and place the chicken on the prepared rack. (Discard any leftover flour mixture and marinade.) Spray the chicken pieces with cooking spray.4. Bake the chicken until golden brown and no longer pink in the center, 40 to 50 minutes.MAKE AHEAD TIP: Marinate the chicken for up to 8 hours. *In the actual ingredients consumed, I modified amounts of mustard, milk, hot sauce, and lemon juice since only a small amount is actually left on/in the chicken and the majority is thrown away.**Misto is a brand of oil diffuser that I cannot recommend highly enough. It alllows for fine mists of oils without all of the chemical propellants and physical waste.Number of Servings: 2Recipe submitted by SparkPeople user CAROLINE1000.

The nutritional information for Fried Chicken with fibery fiber! is:

• Servings Per Recipe: 2
• Amount Per Serving
• Calories: 161.0

• Total Fat: 6.7 g
• Cholesterol: 52.3 mg
• Sodium: 282.5 mg
• Total Carbs: 12.2 g
• Dietary Fiber: 5.0 g
• Protein: 16.7 g

The dietary needs meet for Fried Chicken with fibery fiber! is Low Fat