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Buttermilk Oven-Fried Chicken

Yield Makes 8 servings
Dipping chicken in egg whites allows the cornflake coating to adhere to the meat and also creates a crispy crust.

Ingredients

  • 3 skinned and boned chicken breast halves (about 1 1/3 pounds)
  • 5 skinned and boned chicken thighs (about 1 1/4 pounds)
  • 2 cups fat-free buttermilk
  • 1 cup all-purpose flour
  • 1 tablespoon poultry seasoning
  • 1 teaspoon lemon pepper
  • 4 egg whites
  • 6 cups cornflakes cereal, coarsely crushed
  • Vegetable cooking spray

Nutrition Information

  • calories 431
  • caloriesfromfat 13 %
  • fat 5.7 g
  • satfat 1.5 g
  • monofat 1.5 g
  • polyfat 1.3 g
  • protein 66 g
  • carbohydrate 24 g
  • fiber 0.7 g
  • cholesterol 180 mg
  • iron 3.3 mg
  • sodium 426 mg
  • calcium 53 mg

How to Make It

  1. Place chicken and buttermilk in a large bowl or zip-top plastic bag, turning chicken to coat all sides. Cover or seal, and chill 8 hours. Drain chicken, discarding buttermilk.

  2. Combine flour, poultry seasoning, and lemon pepper in a bowl. Set aside.

  3. Whisk egg whites in a medium bowl until frothy.

  4. Dredge chicken in flour mixture, dip in egg whites; gently press chicken in crushed cereal.

  5. Arrange chicken on a wire rack coated with cooking spray in an aluminum foil-lined 15- x 10-inch jellyroll pan. (Do not overlap chicken.) Lightly coat chicken evenly on both sides with cooking spray.

  6. Bake at 375° for 45 minutes or until chicken is done.