Oven-Fried Chicken with Roasted Asparagus

12 60 364
Ingredients Minutes Calories
Prep Cook Servings
20 min 40 min 8
Oven-Fried Chicken with Roasted Asparagus
Health Rating

Ingredients


1 medium egg Egg (for dipping chicken pieces)
8 thigh(s) Chicken thighs, boneless, skinless (chicken raised without antibiotics)
2 cup Bread crumbs, whole wheat (plain)
1 tsp Salt (unrefined, mineral-rich)
1 tsp Garlic powder
1 tsp Oregano, dried (organic)
1 tsp, leaves Basil, dried (organic)
1/2 tsp Black pepper (organic (or use 1/4 tsp cayenne))
3 tbsp Nutritional yeast (or use organic parmesan cheese)
1 bunch Asparagus
2 tbsp Extra virgin olive oil (to coat asparagus)
1/4 cup Extra virgin olive oil (to drizzle over chicken before baking)

Instructions


Mix egg in bowl large enough to dip chicken pieces. In another bowl mix bread crumbs with spices and yeast or parmesan cheese. Dip chicken in egg, then coat in crumb mixture. Lay on an oiled or parchment-lined baking sheet, and drizzle chicken with olive oil (about 1/4 cup). Bake at 350 degrees for 35 to 40 minutes, until golden brown and sizzling. Serve with roasted asparagus.

Roasted Asparagus:

Trim ends and wash. Coat with olive oil and lay onto baking sheet. If desired, sprinkle with salt and pepper. Bake at 375 degrees for 15 to 20 minutes, depending on thickness of the asparagus.

Nutrition Facts

Per Portion

Calories 364
Calories from fat 158
Calories from saturated fat 26.2
Total Fat 17.5 g
Saturated Fat 2.9 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.7 g
Monounsaturated Fat 9.3 g
Cholesterol 97 mg
Sodium 605 mg
Potassium 468 mg
Total Carbohydrate 23.6 g
Dietary Fiber 3.7 g
Sugars 3.1 g
Protein 27.9 g

Dietary servings

Per Portion


Grain 0.8
Meat 1.2
Vegetables 0.8

Energy sources


Pygal26%443.8905739294154134.8497126942031643%392.9844111163909281.784028299915631%307.9122799414732144.9657805420783326%43%31%CarbohydratesFatProtein
Recipe from:
Lunch
Main
Side