Try It Tuesday – Healthier Oven-Fried Chicken

There are tons of unhealthy, yet ridiculously delicious foods out there. The problem is usually the manner in which it’s cooked, or its ingredients list. Like fried chicken; yeah, it doesn’t even SOUND healthy. Lucky for me (and you!) Diabetic Connect has us covered!

There recipe is below, and is definitely worth a try! Let me know what you think!


  • 2 whole medium chicken breasts
  • 1 ½ lbs (total), skinned and halved lengthwise
  • 2/3 cup crushed low-fat crackers or onion-flavored crackers (about 40 crackers)
  • ¼ teaspoon ground red pepper
  • 1 egg white
  • 1 tablespoon water
  • 1 tablespoon margarine or butter,melted


  1. Rinse chicken, pat dry. In a pie plate, combine crushed crackers and red pepper. In a small bowl combine egg white and water.
  2. Brush chicken with egg mixture. Sprinkle with crumb mixture, gently press crumbs onto chicken. Place in an ungreased, shallow baking pan. Drizzle with the melted margarine or butter.
  3. Bake at 375° for 45 to 55 minutes or until chicken is tender and no longer pink.

Makes 4 main dish servings.

Nutritional Facts (per serving) –

  • Calories 242
  • Total fat 8g (1g saturated fat)
  • Cholesterol 73mg
  • Sodium 237mg
  • Carbohydrates 11g
  • Fiber 0g
  • Protein 29g


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