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Muscle Building Recipe

Oven-Fried Chicken

1 3-1/2 pound chicken, cut into seven pieces and skinned
1 cup low-fat (1 percent) buttermilk
2 tablespoons canola oil
3/4 cup cornflake crumbs
1 teaspoon dried thyme
1 teaspoon dried oregano
1/2 teaspoon fresh ground black pepper

In a gallon-sized zippered plastic bag, combine the chicken and buttermilk. Seal the bag, squeezing out the air; turn the bag to coat the chicken thoroughly. Refrigerate the chicken and buttermilk for at least two hours and up to eight hours, turning the bag occasionally. Drain the bag and discard the buttermilk. Preheat the oven to 400 F.

Line a baking sheet with foil and coat the foil with 1 tablespoon of the canola oil. In another gallon-sized, zippered plastic bag, combine the cornflake crumbs, thyme, oregano and pepper; shake well. Add the chicken, one piece at a time, and shake the bag to coat each piece of chicken well. Remove the chicken from the bag, a piece at a time, and place on the prepared baking sheet; drizzle the pieces evenly with the remaining oil.

Bake until the chicken is cooked through and the juices run clear when the thickest part of the chicken is pierced with a fork, 35 to 40 minutes.

Makes 7 servings

Nutritional analysis per serving: Calories 206; Fat 9g; Protein 22g; Carbohydrates 9g; Cholesterol 65mg; Sodium 168mg.

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