I made some really tasty oven-fried chicken today. It was inspired by several recipes that I found, but is my own creation. Sorry for the extra-crappy (even for me) picture - I was so hungry that I forgot to take a pic until after I'd chomped it!
Parmesan Oven-Fried Chicken
2 large chicken breasts (about 12 oz each)
3/4 cup mayo
about 3 T skim milk
about 1 cup panko bread crumbs
cayenne (to taste)
poultry seasoning (to taste)
salt (to taste)
1/4 c. grated parmesan
Preheat oven to 375. Place chicken breasts between 2 pieces of plastic wrap or in a large ziploc and pound thin. Mix mayo with milk in a bowl and mix dry ingredients, except parm, on a plate. Dip chicken in mayo mixture, then in the bread crumbs. Ensure each piece is thoroughly coated - press bread crumbs on if necessary. Place in a baking dish lined with parchment paper (or sprayed with Pam). Bake at 375 for about 30 minutes or until chicken reaches an internal temp of 165.
Makes 8 servings, about 2 oz (cooked) each. 205 calories, 6 g fat, 10.5 carbs, 23 protein. I served it with a few oz of shirataki noodles for a truly excellent meal.