Oven-Fried Chicken

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Enjoy fried chicken without the guilt with this oven-fried chicken recipe.  Marinating in buttermilk results in tender, juicy chicken, and double breading gives a crisp crust.
4 servings (serving size: 1 breast half or 1 thigh and 1 drumstick)

Ingredients

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3/4 cup low-fat buttermilk
2 chicken breast(about 1 pound), skinned
2 chicken drumsticks (about 1/2 pound), skinned
2 chicken thighs (about 1/2 pound), skinned
1/2 cup all-purpose flour
1 teaspoon salt
1/2 teaspoon ground red pepper
1/4 teaspoon white pepper
1/4 teaspoon ground cumin
Cooking spray

Preparation

Combine first 4 ingredients in a large zip-top plastic bag; seal. Marinate in refrigerator 1 hour, turning occasionally.

Preheat oven to 450°.

Combine flour, salt, peppers, and cumin in a second large zip-top plastic bag. Remove chicken from first bag, discarding marinade. Add chicken, one piece at a time, to flour mixture, shaking bag to coat chicken. Remove chicken from bag, shaking off excess flour; lightly coat each chicken piece with cooking spray. Return chicken, one piece at a time, to flour mixture, shaking bag to coat chicken. Remove chicken from bag, shaking off excess flour.

Place chicken on a baking sheet lined with parchment paper. Lightly coat chicken with cooking spray. Bake at 450° for 35 minutes or until done, turning after 20 minutes.

Created date

September 2006

Nutritional Information

Calories 263
Caloriesfromfat 15 %
Fat 4.4 g
Satfat 1.2 g
Monofat 1.1 g
Polyfat 0.9 g
Protein 38.4 g
Carbohydrate 14.9 g
Fiber 0.8 g
Cholesterol 110 mg
Iron 2.2 mg
Sodium 754 mg
Calcium 73 mg