Oven- Fried Chicken with Andouille Sausage


2 ounces andouille sausage, finely chopped
1 cup crisp rice cereal (not flakes)
¼ cup freshly grated Parmesan cheese
2 tsp sweet paprika
½ tsp ground cumin
¼ tsp salt
1/8 tsp freshly ground black pepper
3 large cloves garlic, finely minced
1 large egg
Four 5-ounce boneless, skinless chicken breast halves

½ cup nonfat plain yogurt
1 Tbs minced fresh parsley
2 tsp fresh lemon juice
½ tsp ground cumin
1/8 tsp salt

1. Preheat oven to 350°F. Coat baking sheet with nonstick cooking spray and set aside.

2. To prepare chicken: Cook sausage in medium-sized skillet over moderate heat until lightly browned and almost all fat cooks out- about 3 minutes. With slotted spoon, lift sausage to paper toweling to drain. Discard skillet drippings.

3. Place cereal in plastic bag and roughly crush with rolling pin. Transfer cereal to large bowl and mix in cheese, paprika, cumin, salt and pepper. Add drained sausage and garlic and toss well to mix.

4. Beat egg until frothy in medium-size bowl. Dip each piece of chicken into egg, then into cereal mixture, pressing to coat.

5. Arrange chicken pieces, not touching, on prepared baking sheet and bake uncovered until well done in center- about 30 minutes.

6. To prepare sauce: Whisk together all ingredients in a small bowl.

7. As soon as chicken tests done, serve. Pass sauce separately.

Servings: 4

Nutrition Facts
Amount Per Serving

Calories 296.97
Calories From Fat (29%) 85.77
Total Fat 9.37g
Saturated Fat 3.55g
Cholesterol 152.66mg
Sodium 600.83mg
Potassium 552.94mg
Carbohydrates 10.00g
Dietary Fiber 0.58g
Sugar 1.10g
Net Carbohydrates 9.42g
Protein 41.35g


Cooking Tips
*If you are able to find low fat andouille sausage, you can up the amount to 4 ounces.

Recipe Source: GMA’s Cut the Calories Cookbook

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