Oven-Fried Chicken

Oven-Fried Chicken Recipe
Randy Mayor
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.

Yield:

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

Recipe from

Cooking Light

Recipe Time

Prep: 10 Minutes
Cook: 15 Minutes

Nutritional 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

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.

Julianna Grimes Bottcher,

Cooking Light

October 2006
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