 Chicken Maryland
Preparation Time: 10 minutes
Cooking: 30 minutes
Serves: 4
The kids have invited their friends over to watch DVDs and have a sleepover. For a nutritious meal they’ll love, try Chicken Maryland. A healthy mouth-watering alternative to fried chicken, it is simple to prepare and baked in the oven.
Choose British chicken with the Red Tractor and Union Jack on pack and you’ll know that you’re getting fresh, local birds that are fully traceable back to independently-inspected British farms. Or ask your butcher if it’s British.
Ingredients
4 British Chicken wings
4 British Chicken drumsticks
100g plain flour
Salt
Pinch of cayenne pepper
3 medium Lion Quality eggs, beaten
250g fine fresh breadcrumbs
100g cornflakes, crushed
3 tbsp sunflower oil
Potato wedges and baked beans, to serve
Method
1 Preheat the oven to 220°C / 425°F / gas mark 7.
2 You will need three bowls. Place the flour, a pinch of salt and cayenne pepper into the first.
3 Crack open the eggs into the second bowl. In the third bowl, mix the breadcrumbs, corn flakes and the oil.
4 Dip each chicken portion into the flour, then the egg, then the breadcrumb mix - making sure each piece is thoroughly coated.
5 Put the chicken on a foil-lined baking tray and bake for 30 minutes, until golden brown.
6 Serve with potatoes wedges and baked beans.
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Nutritional Information
| Calories |
397kcal |
111kcals |
| Protein |
19.5g |
5.5g |
| Carbohydrates |
20.2g |
5.7g |
| Fat |
23.5g |
6.6g |
| Saturated Fat |
7.4g |
2.1g |
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