A baked version of a home-style favorite delivers the crispy, crunchy pleasure of fried chicken without the, well, frying. You’ll save on fat, calories, and cleaning up a big mess. (You’re welcome.) Serve with a green salad for a dinner you can feel great about adding to your weekly routine.

Karen Rankin
Also appeared in: Health, October, 2019

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Credit: Greg DuPree

Recipe Summary test

active:
15 mins
total:
55 mins
Yield:
Serves 6
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Preheat oven to 400 degrees F. Place a wire rack in a large rimmed baking sheet, and coat with cooking spray. Whisk together buttermilk and egg in a shallow bowl. Stir together panko, oil, pepper, and onion powder in a separate shallow bowl.

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  • Place flour in a small dish. Sprinkle chicken evenly with 1/2 teaspoon of the salt. Dredge each chicken piece in flour to coat evenly, shaking off excess. Transfer pieces to buttermilk mixture, and turn to coat, allowing excess to drip off. Dredge pieces in panko mixture, pressing to adhere.

  • Place chicken pieces in a single layer on prepared wire rack. Bake in preheated oven until cooked through, about 40 minutes. Let stand 10 minutes. Sprinkle with remaining 1/4 teaspoon salt, and serve with lemon wedges.

Nutrition Facts

314 calories; fat 9g; cholesterol 111mg; fiber 3g; protein 36g; carbohydrates 20g; sugars 1g; sodium 317mg; iron 2mg; calcium 41mg.
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