Healthy Recipes
Authored By:  Flax Council of Canada
Crowd-pleasing spicy dish.
Diet Types: Low Carbohydrate, Low Sodium
Ingredients:
  • 1 beaten egg
  • 3 tablespoons skim milk
  • 1/2 cup ground flax seed
  • 1/2 cup finely crushed unsalted crackers
  • 1/4 teaspoon black pepper
  • 1 tablespoon dried parsley flakes
  • 1 teaspoon paprika
  • 1 teaspoon chili powder
  • 1 teaspoon garlic powder
  • 1 teaspoon seasoned salt
  • 2-3 pounds chicken pieces
  • Serves: 6
    Cooking Time: Over one hour
    Instructions:
    Preheat oven to 350 degrees F. In a small bowl, combine egg and milk. In a shallow container, combine ground flax, cracker crumbs, pepper, parsley, paprika, chili, garlic, and seasoned salt. Remove skin from chicken and rinse with water, pat dry. Dip chicken into egg mixture; coat with crumb mixture. Place chicken on greased baking pan so pieces do not touch. Bake for 45 minutes or until chicken is tender and no longer pink. Do not turn pieces while baking.

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    Nutrition Facts

    Serving Size: 1
    Servings per Recipe: 6
    Amount Per Serving 
    Calories 232
    Calories from Fat 74
     % Daily Value*
    Total Fat 8g13%
      Saturated Fat 1g7%
      Mono Fat 2g 
      Poly Fat 4g 
    Cholesterol 84mg28%
    Sodium 202mg8%
    Total Carbs 16g5%
      Dietary Fiber 4g17%
    Protein 23g 
    Iron20%
    Calcium6%
    Vitamin B-125%
    Vitamin B-625%
    Vitamin C1%
    Vitamin E4%
    Vitamin D2%
    Vitamin A5%
    Selenium42%
    Manganese30%
    Copper10%
    Zinc9%
    Pantothenic acid10%
    Niacin39%
    Riboflavin12%
    Thiamin7%
    Folate15%
    Potassium9%
    Phosphorus25%
    Magnesium17%
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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