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Monday, October 27, 2008

Oven Fried Chicken


I've been asked to make fried chicken a few times by my husband. Don't get me wrong, I like fried chicken, but not the calories that come with it. I figured I could try Oven Fried Chicken as a compromise to keeping it healthy by baking and hopefully still get the crispiness of fried chicken. I started with this recipe from Cooking Light, but made a couple of modifications. I used thigh and breast pieces, substituted bread crumbs for flour, but still added 2 TBSP of flour to the breading mixture. I omitted the cumin and red pepper. I did not spray the once coated pieces with cooking spray and then re-coat. Instead, I coated each piece one time, and then gave each piece 2 sprays of Spray Butter before baking.


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.

Nutritional Information
Calories:263 (15% from fat)
Fat:4.4g (sat 1.2g,mono 1.1g,poly 0.9g)
Protein:38.4g
Carbohydrate:14.9g
Fiber:0.8g
Cholesterol:110mg
Iron:2.2mg
Sodium:754mg
Calcium:73mg

2 comments:

~Amber~ said...

This sounds delicious!!

ashley said...

looks tasty!

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