"Faux" Fried Chicken and Coleslaw
"The extra-crispy seasoned coating makes this oven-fried chicken taste better than its high-fat, deep-fried cousin. We promise! Per piece of chicken: 258 calories, 8.8 g total fat (4 g saturated fat), 26 g protein, 18 g carbohydrate, 1.4 g fibre, 106 mg cholesterol, 343 mg sodium. Per ½-cup serving of coleslaw: 77 calories, 4.7 g total fat (0.7 g saturated fat), 1 g protein, 8.5 g carbohydrate, 1.5 g fibre, 7 mg cholesterol, 255 mg sodium. Makes about 5 cups of salad...."
INGREDIENTS
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1 cup corn flake crumbs
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1 ounce (30 g) good–quality Parmesan cheese, finely grated
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1 teaspoon paprika
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1 teaspoon marjoram
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1/2 teaspoon dried thyme
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1/2 teaspoon seasoned salt
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1/4 teaspoon garlic powder
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1/4 teaspoon onion powder
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1/4 teaspoon freshly ground black pepper
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1/8 teaspoon cayenne pepper
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1 cup buttermilk
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1/2 cup whole wheat flour
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4 large chicken thighs (bone-in; remove skin)
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4 large chicken drumsticks (remove skin)
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2 tablespoons butter, melted
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Safflower oil or cooking spray to coat baking pan
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1/2 cup light (half the fat) mayonnaise
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1/3 cup light (5%) sour cream
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2 tablespoons seasoned rice vinegar (or cider vinegar)
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1 tablespoon freshly squeezed lemon juice
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1 1/2 tablespoons honey
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1 teaspoon grainy Dijon mustard
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1 teaspoon celery seed
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1/2 teaspoon salt
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1/4 teaspoon freshly ground black pepper
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1-lb bag coleslaw mix (green and red cabbage plus carrots; chop it up a bit so no big pieces)
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1/2 cup chopped green onions
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1/2 cup finely minced red bell pepper
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1/2 cup finely minced celery
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