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Wheat Germ Oven-Fried Chicken

Wheat Germ Oven-Fried Chicken

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Place a rack in the upper third of the oven. Preheat the oven to 350 degrees F. Oil a baking sheet with sides.

In a shallow bowl, mix together the wheat germ, paprika, salt, pepper, and cayenne. Pour the buttermilk, whisked eggs, and corn flakes into three separate shallow bowls (4 bowls total).

Taking one piece of chicken at a time, dip it first into the buttermilk, then the wheat germ mixture, then the egg, and finally the corn flake crumbs, patting with your fingers to make sure the crumbs adhere. Place pieces on prepared baking sheet.

Bake until the chicken is crisp and golden, 40 to 45 minutes. Serve immediately or at room temperature.

Easy oven fried chicken recipe

Hey sweeties! I’ve been getting several request for healthy soul food and comfort options. Well say no more! In this post I’m going to share a recipe for delicious extra crispy oven fried chicken.

Don’t let the oven frying fool you. The end result will be just as delicious as southern fried chicken, however since we’re going to oven fry the chicken- we’re going to use a lot less oil. I use an oil spray to mist the chicken with oil, which is far healthier than deep frying the chicken in oil( but I love me some deep fried chicken as well!) .

Like many of my other fried chicken recipes, I start of by brining the chicken in buttermilk. I prefer to let the chicken brine overnight ( usually gives the best results resulting in extra moist and flavorful chicken). The next day I simply drain the buttermilk from the chicken, but I do not rinse the buttermilk off! It’s important to NOT rinse the buttermilk off of the chicken because it does actually add flavor and it also helps the flour and seasonings stick to the chicken.

Oven-Fried Chicken

No need to fry to make “fried” chicken. Removing the chicken skin and baking the chicken rather than deep-frying it yields an impressive savings of saturated fat and calories-and the results are every bit as delicious. In this recipe, we marinate the chicken in seasoned low-fat buttermilk. This step ensures that the skinless chicken stays moist and succulent. A whole-grain breading forms a tasty crust during baking. As most chicken-breast pieces are much larger than an appropriate serving size (which is 3 ounces cooked chicken), cut breast halves in half on the diagonal before marinating and dredging.

1. Whisk buttermilk, mustard, garlic, hot sauce and 1/8 tsp salt in medium bowl until well blended.

2. Remove skin from chicken by grasping it with a piece of paper towel and pulling skin away from flesh. Trim visible fat. If using chicken breast, use a large chef’s knife or poultry shears to cut each piece in half on the diagonal. Place chicken in large zip-close plastic food bag. Add buttermilk mixture seal bag. Refrigerate at least 2 hours or up to 8 hours, turning several times to redistribute marinade.

3. Heat oven to 425 degrees. Line a baking sheet with aluminum foil. Set a wire rack on baking sheet coat with cooking spray.

4. Whisk flour, cornmeal, paprika, baking powder, pepper and remaining 1/8 tsp salt in shallow dish, such as a pie pan, until well blended. One at a time, remove chicken pieces from buttermilk marinade shake off excess. Dredge chicken in flour mixture place on prepared rack. Discard any leftover marinade and flour mixture. Spray chicken with cooking spray, coating each piece evenly.

5. Bake chicken until golden brown and an instant-read thermometer inserted in thickest part of thigh and breast registers 165 degrees, 30 to 40 minutes.

Per serving of breast pieces: Calories: 300. Total fat: 6 grams. Saturated fat: 1.5 grams. Cholesterol: 120 milligrams. Sodium: 380 milligrams. Carbohydrates: 14 grams: Fiber: 2 grams. Protein: 46 grams.

Per serving of thigh pieces: Calories: 340. Total fat: 13 grams. Saturated fat: 3.5 grams. Cholesterol: 205 milligrams. Sodium: 410 milligrams. Carbohydrates: 14 grams: Fiber: 2 grams. Protein: 39 grams.

Variation—Super Hot Nashville-Style Oven-Fried Chicken: The suddenly popular Nashville-style fried chicken is very, very hot and very, very unhealthy! If you love hot food, you can make a healthy version as follows: While the chicken is baking, whisk 4 tsp olive (or canola) oil, 1 tsp cayenne pepper, 1/2 tsp brown sugar, and 1/2 tsp chili powder in a small bowl. When the chicken is ready, use a pastry brush to dab spiced oil over the chicken. Adds 45 calories, 5 grams total fat, 0.5 grams saturated fat, and 5 milligrams sodium to each serving.


This chicken dish is reminiscent of crispy fried chicken, only this version has less fat and even more flavor. The recipe is from Paulette Mitchell's new book, "The 15-Minute Chicken Gourmet," (Macmillan, $23).

She suggests either preparing a sauce to use as a topping, such as roasted red pepper sauce, pesto sauce or tomato sweet red pepper sauce, or purchasing one of the many low-fat sauces now available in supermarkets.

Wheat germ, the embryo of the wheat berry, is usually sold in the cereal aisle of most supermarkets. It is rich in vitamins, minerals and protein. Toasted wheat germ is preferable to raw wheat germ because of its nuttier flavor and slightly crunchy texture. To keep it from becoming rancid after opening, store it in a tightly covered container in the refrigerator.

Mitchell suggests the following variations if you don't have some of the ingredients on hand. For the yogurt, substitute any of the following: 1 lightly beaten egg, 2 lightly beaten egg whites, 1/4 cup cholesterol-free egg substitute, or 1/4 cup buttermilk. For the basil, thyme and paprika, substitute 2 teaspoons of packaged Cajun seasoning, or omit the pepper as well, and substitute 2 teaspoons of Cajun seasoning mix.

Preparation time: 25 minutes

4 boneless, skinless chicken breast halves

1/4 cup each: low-fat plain yogurt, toasted wheat germ

2 tablespoons freshly grated

1 teaspoon each: dried basil, dried thyme

1. Heat oven to 400 degrees. Place chicken breasts between 2 sheets of plastic wrap or in a plastic bag, Using the flat side of a meat mallet, flatten them to a 1/2-inch uniform thickness.

2. Spoon yogurt into small, shallow bowl. Stir together wheat germ, Parmesan cheese, basil, thyme, pepper and paprika in small shallow bowl. Dip each chicken breast into yogurt, turning to moisten both sides. Lay chicken in wheat germ-Parmesan mixture and press gently, turning to coat the other side, again pressing gently. Place on lightly greased baking pan.

3. Bake chicken 5 minutes. Turn chicken over and continue to bake until chicken is crispy and cooked, about 4 minutes.

Nutrition information per serving:

Calories . 215 Fat . 5 g Cholesterol .. 90 mg

Sodium . 140 mg Carbohydrates .. 5 g Protein . 37 g

Q. This is such a delicious torte and it is so easy for a make-ahead dessert. I hope you can lower the fat content. I also worry about salmonella from the raw egg whites. I would appreciate your help.

Kathleen Gasper, West Allis, Wis.

Preparation time: 25 minutes

1 1/2 cups all-purpose flour

1/2 cup packed brown sugar

3/4 cup (1 1/2 sticks) butter or margarine

1 bag (16 ounces) frozen strawberries, thawed

1. Heat oven to 325 degrees. Combine flour and brown sugar in medium bowl. Cut butter or margarine into flour mixture using pastry blender or two knives until mixture is crumbly. Stir in walnuts. Press mixture into bottom of 13- by 9-inch baking pan, reserving 1/3 cup for topping. Bake 20 minutes set aside to cool.

2. Combine strawberries, sugar, egg whites and lemon juice in large bowl beat with mixer until thick. Fold in whipped topping and spread mixture over cooled crust. Sprinkle with reserved crumbs and freeze at least 6 hours.

Nutrition information per serving:

Calories . 290 Fat . 16 g Cholesterol .. 0 mg

Sodium . 120 mg Carbohydrates .. 36 g Protein . 4 g

A. I reduced the amount of added fat in the crust, toasted the walnuts for extra flavor so I could use fewer, and substituted a light whipped topping for the egg whites and whipped topping in the filling. I found I could reduce the sugar in the filling by adding some of the juice drained from the strawberries back into the mixture. The result is still easy, has much less fat and fewer calories--and no raw egg whites to worry about.


Preparation time: 25 minutes

1 1/2 cups all-purpose flour

1/2 cup packed brown sugar

1/4 cup ( 1/2 stick) butter or margarine

1/4 cup toasted, chopped walnuts

1 bag (16 ounces) frozen unsweetened strawberries, thawed

1 tablespoon freshly squeezed lemon juice

1 carton (12 ounces) frozen light non-dairy whipped topping, thawed

1. Heat oven to 325 degrees. Combine flour and brown sugar in medium bowl. Cut butter into flour mixture using pastry blender or two knives until mixture is crumbly. Stir in water and walnuts. Reserve 1/3 cup of the mixture set aside. Press remaining crumbs into bottom of 13- by 9-inch baking pan. Bake 15 minutes set aside to cool.

2. Drain thawed strawberries, reserving 1/4 cup of the juice. Combine reserved juice, lemon juice and sugar in small bowl stir until sugar is completely dissolved. Slice strawberries. Fold strawberries and juice mixture into whipped topping in large bowl. Spread over cooled crust sprinkle with reserved crumbs. Freeze at least 6 hours. Allow to thaw 5 minutes before serving.

Nutrition information per serving:

Calories . 210 Fat . 7 g Cholesterol .. 10 mg

Sodium . 35 mg Carbo . 30 g Protein . 2 g

Send your recipe for revision to: Cook it light, Chicago Tribune, 435 N. Michigan Ave., Chicago, Ill. 60611-4041.

Reader Interactions



February 19, 2013 at 1:03 pm

The recipe sounds delicious - will definitely have to try it!


February 21, 2013 at 2:56 pm

Seems like an awful lot of salt especially in the first recipe.


February 21, 2013 at 4:15 pm

In the first recipe, looks like 3/4 c season salt would be enough. I would just use garlic powder and onion powder instead of garlic salt and onion salt.


Thank you very much for delicious recipe. Definitely try


Fermented Wheat Germ Extract

Perhaps you&rsquove heard of fermented wheat germ extract (FWGE).

It was invented by Hungarian biochemist Mate Hidvégi in the early 1990s.

Despite the name, this product is not a traditional food.

FWGE is marketed as a dietary supplement for cancer patients under the brand name Avé® in the United States. It is manufactured as Avemar® in Hungary.

The research suggested that FWGE may have some immune system boosting effects for those with cancer, rheumatoid arthritis or systemic lupus. However, the evidence to date is incredibly weak at best. (6)

Recipe Summary

  • 1 whole chicken, cut into 10 pieces, wings reserved for another use
  • 1/4 cup low-fat buttermilk
  • 1 garlic clove, minced
  • Coarse salt and ground pepper
  • 6 slices whole-wheat bread
  • 3 tablespoons vegetable oil

Using a paper towel to grip, remove skin from chicken. In a large bowl, toss chicken with buttermilk, garlic, 2 teaspoons salt, and teaspoon pepper. Marinate at room temperature 30 minutes (or refrigerate up to overnight).

Preheat oven to 425 degrees. In a food processor, pulse bread until coarse crumbs form. Transfer to a rimmed baking sheet and toss with oil. Bake crumbs until golden brown, 8 to 12 minutes, tossing twice. Transfer to a large bowl. Set a wire rack over sheet.

Working with one piece at a time, lift chicken from buttermilk mixture (letting excess drip off) and dredge in breadcrumbs, pressing firmly to adhere. Transfer chicken to rack.

Bake, without turning, until cooked through, 30 to 40 minutes, tenting with foil if browning too quickly.

  1. Combine the chicken, buttermilk, salt, sugar, and hot sauce in a sealable plastic bag and shake to combine. Refrigerate for at least 2 hours or up to 12 hours.
  2. Preheat the oven to 350°F.
  3. In a large mixing bowl, use your fingers to break up the panko bread crumbs into slightly smaller pieces (this will help create a more even coating on the chicken).
  4. Add the oil, chili powder, and garlic salt and stir to combine.
  5. Working with one piece at a time, remove the chicken from the marinade, shake off the excess liquid, then toss in the bread crumbs until thoroughly coated.
  6. Place the chicken pieces on a rack set in a rimmed non-stick baking sheet.
  7. Bake on the middle rack of the oven for about 30 minutes, until the bread crumbs are evenly browned and the chicken is cooked through.

Eat This Tip

Nothing quite like coming to the fridge at midnight with a case of the munchies and finding a pile of cold fried chicken to dive into. With this low-cal chicken, for once it's a safe move, but still, we implore you to keep the chicken around long enough to try one of these other dishes.

Flaky Southern Biscuits with chicken (pulled off the bone for this and the following recipes), honey, and hot sauce.

Mixed green salad with chicken, toasted walnuts, diced apple, blue cheese, and balsamic vinaigrette



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Recipe Summary

  • 3 large eggs, beaten
  • 3 tablespoons Tabasco sauce
  • 1 medium onion, sliced 1/4 inch thick
  • 2 garlic cloves, smashed and peeled
  • 1 whole chicken (3 to 4 pounds), cut into 8 pieces
  • 1/4 cup Wondra flour
  • 1/4 cup fine yellow cornmeal
  • 3/4 teaspoon coarse salt
  • 1/4 teaspoon sweet paprika
  • 1/8 teaspoon cayenne pepper
  • 1/4 cup extra-virgin olive oil, for brushing

Mix eggs, Tabasco, onion, and garlic in a large bowl. Add chicken, and toss to coat well. Cover, and refrigerate for at least 1 hour (or up to 8 hours).

Preheat oven to 450 degrees. Place a rimmed baking sheet on center rack. Whisk flour, cornmeal, salt, paprika, and cayenne in a medium bowl. Remove chicken from marinade, and roll each piece in flour mixture, shaking off excess.

Place chicken on preheated baking sheet, and bake for 20 minutes. Lightly brush top of each piece with oil, and bake, brushing tops every 10 minutes, until chicken is dark golden brown, 30 to 40 minutes more.

Transfer chicken to a wire rack, and let cool slightly. Serve immediately, or let cool to room temperature.


1. Preheat the oven to 425°F. Line a baking sheet with foil and place a baking rack on top, set aside.

2. Pat the chicken pieces dry with paper towels and place on a plate, set aside.

3. In a large shallow bowl (or pie plate) mix together the flour, garlic, paprika, and salt. One at a time dredge the chicken pieces in the flour mixture and evenly coat. Shake off any excess flour and return the chicken to the plate. Continue with remaining chicken pieces.

4. Add the bread crumbs to the bowl and mix with the remaining flour. In a separate large shallow bowl (or pie plate) whisk together the eggs and milk.

5. Working one at a time dip the chicken pieces into the egg mixture and flip around to coat. Shake off any excess egg then roll the chicken in the flour/bread crumb mixture while gently pressing the bread crumbs on the chicken to help them stick. Place the coated chicken on the baking rack skin-side up. Continue with remaining chicken pieces.

6. Drizzle the melted butter over the chicken then bake in the preheated oven for about 45 minutes or until the chicken has an internal temperature of 165°F.