Oven Fried Chicken
Crispy oven fried chicken made easy! This lighter twist on a classic comes out golden and juicy, with green beans baked right on the same pan for a quick and simple meal.
Servings: 4 servings
Ingredients
- 4 boneless skinless chicken breasts about 1½ pounds of chicken
- 4 cups corn flakes, crushed, (you can also use breadcrumbs)
- 1 to 2 teaspoons dried herbs use your favorite or use a blend of herbs
- ½ teaspoon paprika
- ½ teaspoon garlic powder
- salt and freshly ground black pepper to taste
- 2 tablespoons olive oil divided
- ½ cup nonfat plain yogurt
- 1 tablespoon apple cider vinegar
- 1 tablespoon water
- cooking spray for chicken breasts
- 1½ pounds fresh green beans trimmed
- 2 cloves garlic minced
Instructions
- Prep. Preheat the oven to 425˚F. Line a large baking sheet with foil, grease the foil with cooking spray, and set aside.
- Make the breading. In a bowl, combine the crushed cornflakes, dried herbs, paprika, garlic powder, salt, and pepper; mix to combine. Add 1 tablespoon olive oil and stir.
- Make the yogurt mixture. In a separate mixing bowl, combine the yogurt, apple cider vinegar, and water. Whisk until combined. Add the chicken breasts to the yogurt mixture and toss until coated.
- Dredge. Then, dredge the chicken breasts in the cornflake mixture, pressing with your fingers to adhere.
- Roast. Transfer the coated chicken to the baking sheet and generously spray the chicken breasts with cooking spray. Bake in the preheated oven for 10 minutes.
- Prep the green beans. In the meantime, in a mixing bowl, combine the trimmed green beans, minced garlic, 1 tablespoon olive oil, salt, and pepper; toss to incorporate.
- Add the green beans to the baking sheet. Pull the baking sheet from the oven, flip over the chicken breasts, and make room for the green beans. Add the green beans to the baking sheet.
- Bake. Continue to bake for 15 to 18 minutes or until the chicken is cooked through. Chicken is done when its internal temperature registers at 165˚F. Cooking time will depend on the thickness of the chicken breasts. Please use an Instant Read Meat Thermometer to check for doneness.
- Check the beans. If the green beans are done before the chicken, remove them from the sheet pan and continue to cook the chicken.
- Finish and serve. When done, remove the chicken from the oven and let it rest for 5 to 8 minutes before cutting and serving.
Notes
- Cooked Chicken: Use an Instant-Read Meat Thermometer to ensure the chicken is fully cooked with an internal temperature of 165°F; the thickness of the chicken affects cook time.
- Don't Crowd The Baking Sheet: Give the chicken space on the baking sheet to ensure each piece crisps up nicely.
- Green Beans: Remove the green beans from the sheet pan if they’re ready before the chicken.
- Seasonings: Add your preferred dried herbs for extra flavor.
Nutrition
Calories: 431kcal | Carbohydrates: 39g | Protein: 43g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Trans Fat: 1g | Cholesterol: 109mg | Sodium: 437mg | Potassium: 1134mg | Fiber: 6g | Sugar: 11g | Vitamin A: 1860IU | Vitamin C: 30mg | Calcium: 143mg | Iron: 11mg
