from-cookinglight

Oven-Fried Chicken

Oven-Fried Chicken Randy Mayor

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.


  • Prep Time:
  • Cook Time:

  • 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)

Nutritional Information

Calories per serving: 450
Caloriesfromfat per serving: 28%
Fat per serving: 13.8g
Saturated fat per serving: 2.5g
Monounsaturated fat per serving: 6.1g
Polyunsaturated fat per serving: 3.6g
Protein per serving: 43.5g
Carbohydrate per serving: 35.3g
Fiber per serving: 1.7g
Cholesterol per serving: 109mg
Iron per serving: 3.2mg
Sodium per serving: 803mg
Calcium per serving: 88mg

Good to Know

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.”