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Oven-Fried Chicken

Randy Mayor
Prep time 10 mins
Cook time 15 mins
Yield 4 servings (serving size: 1 chicken breast half or 1 drumstick and 1 thigh)
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.

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

Nutrition Information

  • calories 450
  • caloriesfromfat 28 %
  • fat 13.8 g
  • satfat 2.5 g
  • monofat 6.1 g
  • polyfat 3.6 g
  • protein 43.5 g
  • carbohydrate 35.3 g
  • fiber 1.7 g
  • cholesterol 109 mg
  • iron 3.2 mg
  • sodium 803 mg
  • calcium 88 mg

How to Make It

  1. Preheat oven to 425°.

  2. 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.

  3. 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.