Oven-Fried Chicken
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Health Note
You won’t miss the skin (or saturated fat) on this fried chicken. Browning the chicken pieces on the stove top ensures a crispy coating that locks in moisture, and the blend of spices adds a peppery kick that is sure to be “finger-lickin' good.”
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.
Yield & Time
4 servings (serving size: 1 chicken breast half or 1 drumstick and 1 thigh)
Nutritional Info
- CALORIES 450 (28% from fat)
- FAT 13.8g (sat 2.5g, mono 6.1g, poly 3.6g)
- PROTEIN 43.5g
- CARBOHYDRATE 35.3g
- FIBER 1.7g
- CHOLESTEROL 109mg
- IRON 3.2mg
- SODIUM 803mg
- CALCIUM 88mg
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