Oven-Fried Chicken

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.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.”

By Julianna Grimes Bottcher
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Ingredients

Directions

  • Preheat oven to 425°.

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  • 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.

Nutrition Facts

Per Serving:
450 calories; calories from fat 28%; fat 13.8g; saturated fat 2.5g; mono fat 6.1g; poly fat 3.6g; protein 43.5g; carbohydrates 35.3g; fiber 1.7g; cholesterol 109mg; iron 3.2mg; sodium 803mg; calcium 88mg.
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