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Ovenfried Chicken


Dinner, serves 6

Enjoy this healthy, super tasty alternative to regular fried chicken!


  • 6 chicken legs, fat skinned and trimmed
  • 2 Cups 1% milk
  • 1/2 cups plain dry bread crumbs
  • 1/4 cup grated Parmesan cheese
  • 1/4 cup flour
  • 1/2 teaspoon dried parsley flakes, crumbled
  • 1/2 teaspoon fresh ground pepper
  • Pam spray (or other cooking oil spray)


  • 1. Place the chicken pieces in a bowl, and cover with the milk.
  • 2. In a paper bag, combine bread crumbs, grated Parmesan, flour, parsley flakes, and pepper.
  • 3. Add chicken, 1 piece at a time to the bag and shake until coated.
  • 4. Lightly coat pan with cooking oil (like Pam spray). Set the coated chicken on a baking sheet, being sure to leave room between each piece of chicken.
  • 5. Bake the chicken in a preheated oven set at 375 degrees Fahrenheit for 45 minutes.


  • * Based on children ages 1-8 years of age.
  • ** Serving size: 1 leg
  • CARBS: 12 grams
  • FAT: 10 grams
  • PROTEIN: 32 grams
  • CALCIUM: 26 percent of daily needs
  • CHOLESTEROL: 96 mg
  • CALORIES Total: 278 grams
  • CALORIES from protein: 48 percent
  • CALORIES from carbs: 18 percent
  • CALORIES from fat: 34 percent


Remember Dairy is Important
The National Dairy Council recommends 3 servings of dairy everyday as part of a nutrient-rich balanced diet and to help manage weight. This can be easy as adding a slice of cheese to your toast or topping your blueberries with yogurt.