Oven “Fried” Chicken

  • 1 piece of chicken (works well with any type, but something with skin will add crispiness)
  • 1/4 tsp cayenne
  • 1/4 tsp garlic powder
  • 1/6 tsp salt (or a “dash”)
  • 1/4 tsp pepper
  • 2 tbsp egg whites (use the kind that come in the milk carton things, unless you have a use for yolk)
  • 1/4 cup flour (white or whole wheat, whatever you have handy)

   Line a baking sheet with something like foil and preheat the oven to 450. Add the cayenne, salt and pepper to the flour mix in a swallow dish. In another dish, beat the egg whites until they are really really foamy. Add the chicken to the flour mixture and make sure that it is coated well, then add to the egg whites, and back into the flour. For an extra crispy chicken spray the chicken with a little olive oil before putting it in the oven. Baking time will depend on what type of chicken piece you picked (boneless chicken breast will be about 10 minutes, bone in closer to 20).

***tip for a special treat – use chicken drum sticks, and after they are cooked, toss with hot sauce to make them like chicken wings***