Oven-Fried Chicken

Dinner

Chefs want to be able to serve fried chicken, but need to find a way to make a healthier version. This version is better than some of the deep fried versions. The best part? No oily mess in the kitchen afterwards. Plan ahead, though, as the chicken should be marinated overnight to allow the buttermilk enough time to tenderize the meat. Make it for dinner and send it to school cold the next day for lunch.

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1-1/2 cups buttermilk
1 teaspoon salt (for buttermilk)
1/2 teaspoon freshly ground black pepper (for buttermilk)
3 pounds chicken cut into 8 pieces
1-1/2 cups breadcrumbs
3/4 cup flour
3/4 cup cornmeal
3/4 teaspoon chili powder
1/4 teaspoon paprika
1 teaspoon salt (for breadcrumbs)
1/2 teaspoon pepper (for breadcrumbs)

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The night before:
1. Mix buttermilk, salt and pepper. Marinate chicken in the buttermilk mixture overnight in the refrigerator.

The next day:
1. Combine the bread crumbs, flour, cornmeal, chili powder, paprika, salt, and pepper in a large bowl. Mix well.
2. Remove chicken from the marinade and roll in the bread crumb mixture. If it’s very wet allow to dry in the refrigerator for 1 to 3 hours.
3. Before removing the chicken from the refrigerator preheat the oven to 350 degrees F.
4. Bake chicken for 30 to 45 minutes or to an internal temperature of 145 degrees F. Note: If you allow the bread crumb coating to dry in the refrigerator be careful that it doesn’t get overly dry. If it does, just spray with water before putting it in the oven.

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Serving Size 1 serving

Servings Per Recipe 8

Calories 382

Calories from Fat 46

(12% of tot cal)

Total Fat 5g – 8%

Saturated Fat 2g – 8%

Cholesterol 120mg – 40%

Sodium 1340mg – 56%

Total Carbo 38g – 13%

Dietary Fiber 2g – 9%

Sugars 36g

Protein 42g

Vitamin A 24%

Vitamin C 10%

Calcium 7%

Iron 34%

Calorie Diet 2000

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending upon your caloric intake.

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Oven-Fried Chicken