Sunday Fried Chicken

"We had a very large family—seven children", says Marc Racicot, governor of Montana. "Every Sunday and for picnics we had chicken. Those days it was French-fried." And, he adds, it was always served with French-fried potatoes and broccoli with cauliflower.

Yield: Makes 4 servings

Ingredients

• 4  chicken breast halves (about 1/2 lb. each) or whole legs (thigh and drumstick, about 1/2 lb. each)
• 2 1/2  cups  cornflakes
• 1  teaspoon  dried thyme
• 3/4  teaspoon  paprika
• About 1/2 teaspoon salt
• About 1/4 teaspoon pepper
• 2  large egg whites
• Cooking oil spray

Preparation

1. Remove and discard skin and excess fat from chicken. Rinse chicken and pat the pieces dry.

2. Place cornflakes in a plastic food bag and crush gently with your hands to make very coarse crumbs.

3. Add thyme, paprika, 1/2 teaspoon salt, and 1/4 teaspoon pepper to bag; shake to mix.

4. In a shallow bowl, beat egg whites with a fork until slightly frothy.

5. Coat chicken pieces with egg white, drain briefly, then put in bag with crumb mixture, 1 piece at a time. Turn bag to coat chicken well.

6. Arrange chicken pieces slightly apart in a 10- by 15-inch nonstick pan. Lightly mist chicken with cooking oil spray.

7. Bake chicken in a 425° oven until meat is no longer pink in thickest part (cut to test), about 25 minutes for breasts, about 30 minutes for legs.

8. Add salt and pepper to taste.

Nutritional Information

Calories:

228 (7.5% from fat)

Protein:

37g

Fat:

1.9g (sat 0.5)

Carbohydrate:

13g

Fiber:

0.2g

Sodium:

573mg

Cholesterol:

86mg