Recipe: Unfried Chicken

Unfried Chicken
Yield: 4 Servings

1/4 c whole wheat flour
1/4 c corn flake crumbs
1/2 ts dried oregano; or a blend
salt and pepper; to taste
2 egg whites; lightly beaten
2 skinless chicken breast; cut in two
2 skinless chicken legs
2 skinless chicken thighs

Preheat the oven to 350 degF. In a shallow bowl, toss together the flour, cornflakes, Italian seasoning, and salt and pepper to taste. Dip the chicken pieces in the egg whites, and then coat them all over with the flour mixture. Arrange the chicken in one layer on a rack in a shallow roasting pan, and bake it in the oven for 1 hour. Note that other spices could be use, such as 1/2 teaspoon thyme, rosemary, paprika or 1/4 cayenne.