1. preheat the oven to 375 degrees. line a large shallow baking pan with foil. place a wire rack in the pan, spray the rack with nonstick spray.
2. place 1/2 cup of the flour in a shallow dish. place the egg whites in another shallow dish. place the cornflake crumbs in a third shallow dish.
3. place the chicken in a large bowl; sprinkle with the salt and cayenne. add the buttermilk and turn to coat. dip the chicken, one piece at a time, into the flour, then inthe the egg whites, then into the cornflake crumbs, pressing to adhere. place the chicken on the rack. spray the top of the chicken lightly with nonstick spray. bake until golden brown and cooked through, about 45 minutes, (do not turn).
4. meanwhile, to make the gravy, melt the butter in a small saucepan over medium heat. whisk in the remaining 2 tablespoons flour; cook whisking constantly, 1 minute. gradually whisk in the chickbroth. cook, whisking constantly until the gravy comes to a boil and thickens, about 2 minutes. stir in the sage and pepper divide chicken amoung 4 plates and serve with the gravy.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
|Serving Size: 1 Serving (493g)|
|Recipe Makes: 4 Servings|
|Calories from Fat: 123 (20%)|
|Amt Per Serving||% DV|
|Total Fat 13.7g||18 %|
|Saturated Fat 4.8g||24 %|
|Monounsaturated Fat 4.5g|
|Polyunsanturated Fat 2.6g|
|Cholesterol 175.7mg||54 %|
|Sodium 1060.6mg||37 %|
|Potassium 945.5mg||25 %|
|Total Carbohydrate 42.4g||12 %|
|Dietary Fiber 1.6g||6 %|
|Sugars, other 40.8g|
|Protein 74.5g||106 %|
Powered by: USDA Nutrition Database
Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.
Calories per serving: 610
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