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Randy Mayor Photo by: Randy Mayor

Oven-Fried Chicken

This lightened version of homestyle fried chicken gets its crispy coating from a mixture of flour and cornmeal and then by browning the chicken in a skillet and finishing it off in the oven.

Cooking Light OCTOBER 2006

  • Yield: 4 servings (serving size: 1 chicken breast half or 1 drumstick and 1 thigh)
  • Cook time:15 Minutes
  • Prep time:10 Minutes

Ingredients

  • 1 cup low-fat buttermilk
  • 2 large egg whites, beaten
  • 1 cup all-purpose flour (about 4 1/2 ounces)
  • 1/3 cup cornmeal
  • 1 teaspoon salt, divided
  • 3/4 teaspoon freshly ground black pepper
  • 1/4 teaspoon ground red pepper
  • 2 chicken breast halves, skinned (about 1 pound)
  • 2 chicken thighs, skinned (about 1/2 pound)
  • 2 chicken drumsticks, skinned (about 1/2 pound)
  • 2 tablespoons canola oil
  • Cooking spray

Preparation

Preheat oven to 425°.

Cover a large baking sheet with parchment paper. Combine buttermilk and egg whites in a shallow dish; stir well with a whisk. Combine flour, cornmeal, 1/2 teaspoon salt, black pepper, and red pepper in a separate shallow dish; stir well. Sprinkle chicken evenly with remaining 1/2 teaspoon salt. Dip chicken in buttermilk mixture; dredge in flour mixture.

Heat oil in a large nonstick skillet over medium-high heat. Add chicken to pan; cook 4 minutes on each side or until lightly browned. Place chicken on prepared baking sheet; lightly coat chicken with cooking spray. Bake at 425° for 30 minutes or until chicken is done.

Nutritional Information

Amount per serving
  • Calories: 450
  • Calories from fat: 28%
  • Fat: 13.8g
  • Saturated fat: 2.5g
  • Monounsaturated fat: 6.1g
  • Polyunsaturated fat: 3.6g
  • Protein: 43.5g
  • Carbohydrate: 35.3g
  • Fiber: 1.7g
  • Cholesterol: 109mg
  • Iron: 3.2mg
  • Sodium: 803mg
  • Calcium: 88mg
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Oven-Fried Chicken recipe

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