OVEN FRIED CHICKEN AND FRENCH FRIES

Oven Fried Chicken and French Fries image

A brilliant, healthier alternative to fried chicken and French fries without losing irresistible flavour and crunch.

Provided by English_Rose

Time 1h30m

Yield 4 serving(s)

Number Of Ingredients 14

Ingredients

1 large egg
1 large egg white
1 tablespoon Dijon mustard
5 ounces melba toast
1 teaspoon dried thyme
1 teaspoon dried rosemary
1/2 teaspoon dried oregano
1/4 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1/4 teaspoon cayenne pepper
4 boneless skinless chicken breasts
1 lb potato, cut into 1/4in strips and soaked in cold water and ice for 30 minutes
cooking spray

Steps:

Set the oven to 400°F In a small bowl whisk the egg, egg white and Dijon mustard until smooth.
Place the Melba toast, thyme, rosemary, oregano, garlic powder, salt, black pepper and cayenne pepper and blitz to create textured breadcrumbs (leave some pieces about the size of currants).
Dip a chicken breast in the egg mixture, coating it thoroughly and then dredge in the breadcrumbs, patting and turning frequently until well coated.
Place the chicken on a baking sheet and bake for three minutes, and then lightly spray the top of each chicken breast with oil.
Bake for five minutes more then turn. Spray lightly with the oil again and bake for a further six minutes. This recipe works well with any piece of chicken (with or without the bone). Use skinless legs, thighs or breasts.
Meanwhile, remove the potato strips from the iced water and pat dry.
Put potatoes and salt in a plastic bag or lidded box and spray with oil for about three seconds. Shake, to coat the potatoes well with oil and salt.
Lay the potatoes on a baking tray, ensuring they do not touch each other, and spray lightly with the oil. Bake for about seven minutes, turn, bake for a further seven minutes and turn again and bake for another five minutes until golden and cooked. Serve immediately.

Nutrition Facts : Calories 384.3, Fat 4.2, SaturatedFat 1, Cholesterol 121.3, Sodium 596.8, Carbohydrate 48.2, Fiber 5.2, Sugar 1.6, Protein 36.6

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