Oven-Fried Chicken with Roasted Potato Wedges

Check out this recipe for Oven-Fried Chicken with Roasted Potato Wedges!

Nutrition Facts Per Serving

• Calories – 461
• Total Fat - 7.5 g
  • Saturated Fat - 2.0 g
  • Trans Fat - 0 g
  • Polyunsaturated Fat - 2.0 g
  • Monounsaturated Fat - 2.0 g
• Cholesterol - 167 mg
• Sodium - 209 mg
• Total Carbohydrate - 43 g
  • Dietary Fiber - 4 g
  • Sugars - 2 g
• Protein - 55 g

Ingredients
Serves 4
Cost per serving: approximately $2.05

• Cooking spray
• 1 cup low-fat buttermilk
• 1 large egg, lightly beaten with a fork
• 1/2 cup whole-wheat flour
• 1 teaspoon paprika
• 1/2 teaspoon pepper and 1/2 teaspoon pepper, divided use
• 1 4-pound whole chicken, all visible fat, neck, and giblets discarded, cut into 8 serving pieces (2 breasts, 2 thighs, 2 drumsticks, and 2 wings)
• 2 large baking potatoes, peeled if desired and cut into 1-inchwide wedges
• 1/2 teaspoon garlic powder
• 1/2 teaspoon dried parsley, crumbled

Directions

1. Preheat the oven to 425˚F. Lightly spray a wire rack with cooking spray and place it on a baking sheet.
2. In a shallow dish, whisk together the buttermilk and egg.
3. In a separate shallow dish, stir together the flour, paprika, and 1/2 teaspoon pepper.
4. Set the dishes and baking sheet in a row, assembly-line fashion. Dip each chicken piece in the buttermilk mixture, then in the flour, turning to coat at each step and gently shaking off any excess. Transfer to the baking sheet.
5. Lightly coat the chicken pieces with cooking spray. Bake for 30 minutes. Turn over the chicken. Bake for 20 minutes, or until the chicken is no longer pink in the center. (Be sure all pieces register 165˚F on an instant-read thermometer.)
6. Meanwhile, lightly spray a second baking sheet with cooking spray.
7. Arrange the potato wedges on the baking sheet in a single layer. Lightly coat with cooking spray.
8. In a small bowl, stir together the garlic powder, remaining 1/2 teaspoon pepper, and the parsley. Sprinkle over the potatoes.
9. Once the chicken has baked for 20 minutes, place the baking sheet with the potatoes in the oven. Bake for 15 minutes. Using tongs, turn over the potatoes. Bake for 15 minutes, or until the wedges pierce easily with a fork.

Budget Tip: Buying a whole chicken and cutting it into parts is less costly than buying chicken parts.

Cook’s Tip: A 4-pound whole chicken provides about 1 pound of breast meat, which is a healthy portion for serving four people. Enjoy the remaining chicken pieces during the week.

Information provided by the American Heart Association. For more health tips and information on cardiovascular disease and stroke, visit www.heart.org.