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Oven-Fried Chicken

Oven-Fried Chicken

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.

Cooking Light APRIL 2002

  • Yield: 4 servings (serving size: 1 breast half or 1 thigh and 1 drumstick)

Ingredients

  • 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.

Note:

For a smoky taste, use ground chipotle pepper in place of the ground red pepper.

Nutritional Information

Amount per serving
  • Calories: 263
  • Calories from fat: 15%
  • Fat: 4.4g
  • Saturated fat: 1.2g
  • Monounsaturated fat: 1.1g
  • Polyunsaturated fat: 0.9g
  • Protein: 38.4g
  • Carbohydrate: 14.9g
  • Fiber: 0.8g
  • Cholesterol: 110mg
  • Iron: 2.2mg
  • Sodium: 754mg
  • Calcium: 73mg
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