Oven Fried Chicken with Andouille Sausage

Here’s a great recipe for Oven Fried Chicken with Andouille Sausage.

Yield: 4 servings

Prep Time: 25 minutes

Cook Time: 30 minutes

Oven Fried Chicken with Andouille Sausage

Ingredients:

CHICKEN:

  • 2 ounces andouille sausage, finely chopped
  • 1 cup Rice Krispies
  • 1/4 cup freshly grated Parmesan cheese
  • 2 teaspoons sweet paprika
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon salt
  • 1/8 teaspoon freshly ground black pepper
  • 3 large cloves garlic, finely minced
  • 1 large egg
  • Four 5-ounce boneless, skinless chicken breast halves

SAUCE:

  • 1/2 cup nonfat plain yogurt
  • 1 tablespoon finely chopped fresh parsley
  • 2 teaspoons freshly squeezed lemon juice
  • 1/2 teaspoon ground cumin
  • 1/8 teaspoon salt

Directions:

  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.

Tips:

  • If you are preparing this recipe as GLUTEN-FREE, just be sure to use the GF Rice Krispies.
  • If you are able to find low fat andouille sausage, you can up the amount to 4 ounces.
  • Nutrition Facts 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, Protein 41.35g
  • Weight Watchers Freestyle SmartPoints per serving: 3
SOURCE: GMA's Cut the Calories Cookbook

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