close X
The Center for Medical Weight Loss uses cookies and similar technology to collect and analyze information about the users of this website. By continuing to use this site, you consent to the use of this technology. Visit our updated
Privacy Policy
for more information.
Baked Fried Chicken and Corn Recipe

Baked Fried Chicken and Corn

rate it:  

Servings: 4 

Estimated Total Preparation Time: 1 hour, 5 minutes

Want the taste and texture of “fried” chicken but none of the fat and calories? Try our high-protein, low-fat take on this classic summer dish.

Recipe Nutritional Information:

Calories per Serving: 494

Total Protein per Serving: 61 grams

Total Carbs per Serving: 42 grams

Total Fat per Serving: 9 grams

Saturated Fat per Serving: 2 grams

Total Fiber per Serving: 4 grams

Recipe Ingredients:

4 bone-in chicken breasts, skin removed

¼ cup corn meal

¼ cup unseasoned bread crumbs

¼ teaspoon cayenne pepper

¼ teaspoon ground black pepper

¼ teaspoon onion powder

¼ teaspoon garlic powder

½ teaspoon salt

1 egg white, beaten

4 ears corn, husk on

2 tbsp margarine-like spread (choose a trans-fat free variety, such as Smart Balance HeartRight)


Preheat oven to 350 degrees F. Remove skin from chicken breast.

Mix all dry ingredients in a bowl and transfer to a shallow flat container. Beat the egg white well. Dip each chicken breast into the egg white and then firmly press into the dry mixture until it adheres to the chicken.

Spray a Pyrex casserole dish with non-stick spray and place in the chicken breasts side-by-side. Lay corn in the oven directly on the rack and place Pyrex casserole in the oven. Bake for 55 minutes.

When done, remove chicken and corn from oven. To serve, remove the husk from the corn and place one ear of corn and one chicken breast on each of four plates. If desired, use ½ tbsp spread on each ear of corn.


 Recipes & Articles
 Recipes only
 Articles only



Get access to all the tracking tools you need to lose weight and keep it off!