| " On average, consumers say they eat chicken five times in a two-week period, according to a 2006 National Chicken Council survey. Other research finds that fried chicken has been the fastest-growing fast-food menu item over the past decade." " No doubt it's popular, but fried chicken is far from healthy. A five-piece order of McDonald's Chicken Selects contains 630 calories and 33 fat grams." " A more nutritious alternative is "un-frying" breaded chicken in the oven, but it can be tricky to find a method and recipe that mimics fried chicken." " I experimented with several recipes, then mixed and matched some of the tips and ingredients to come up with "un-fried" chicken that made my junk-food-loving taste buds happy." " My version is based on a recipe by Rosie Daley, former chef to Oprah Winfrey. Her breading was fantastic, but it wouldn't stick well to the chicken with the yogurt coating she suggested." " I tried some tips from "The Joy of Cooking" and then found a Food Network recipe that called for brushing the chicken with a mixture of light mayonnaise and Dijon mustard before breading it. That worked like a charm with Daley's breading." " You can use this breading and baking method on bone-in chicken, but I use boneless, skinless chicken breasts here because they're the leanest." " A serving of these un-fried chicken fingers contains 369 calories and 11.3 fat grams. If you eat these instead of Chicken Selects, you'll save enough calories and fat grams to get a small order of McDonald's fries sometime when you're really craving those. " " Set a rack on a foil-lined baking sheet. Spray the rack generously with cooking spray." "
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