Honey-Pecan Crusted Chicken

You would expect Southern fried chicken to be served with lots of calories and fat. Not our version, though--we baked the chicken instead of frying it, and we gave it a crisp, greaseless crust made from crushed cornflakes and chopped pecans.

Yield: 8 servings

Ingredients

• 1/4  teaspoon  salt
• 1/4  teaspoon  pepper
• 4  (6-ounce) skinned chicken breast halves
• 8  (4-ounce) chicken drumsticks, skinned
• 1/4  cup  honey
• 2  tablespoons  Dijon mustard
• 3/4  teaspoon  paprika
• 1/8  teaspoon  garlic powder
• 1 1/4  cups  finely crushed cornflakes (about 4 cups uncrushed cereal)
• 1/2  cup  finely chopped pecans
• Cooking spray

Preparation

Preheat oven to 400°.

Sprinkle salt and pepper evenly over chicken; set aside. Combine honey, mustard, paprika, and garlic powder in a small bowl; stir well. Combine cornflakes and pecans in a shallow dish; stir well. Brush both sides of chicken with honey mixture; dredge in cornflake mixture.

Place chicken pieces on a large baking sheet coated with cooking spray. Lightly coat chicken with cooking spray, and bake at 400° for 40 minutes or until done.

Nutritional Information

Calories:

270 (30% from fat)

Fat:

8.9g (sat 1.7g,mono 3.9g,poly 2.6g)

Protein:

25g

Carbohydrate:

21.4g

Fiber:

0.5g

Cholesterol:

71mg

Iron:

2mg

Sodium:

416mg

Calcium:

15mg