Oven Fried Chicken

Recipe Courtesy of Cooking Light, October 2006

I love this recipe because it gives you the flavor of fried chicken without all the grease.

Prep Time: 10 minutes
Cook Time: 15 minutes
Yield: 4 servings (serving size: 1 chicken breast half or 1 drumstick and 1 thigh)

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.

Nutritional Information

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