Oven-Fried Chicken

recipe
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.

Yield:

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

Recipe from

Cooking Light

Nutritional Information

Calories 263
Caloriesfromfat 15 %
Fat 4.4 g
Satfat 1.2 g
Monofat 1.1 g
Polyfat 0.9 g
Protein 38.4 g
Carbohydrate 14.9 g
Fiber 0.8 g
Cholesterol 110 mg
Iron 2.2 mg
Sodium 754 mg
Calcium 73 mg

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.

Elaine Magee,

Cooking Light

April 2002
My Notes

Only you will be able to view, print, and edit this note.

Add Note