Light and Healthy Oven-Fried Chicken
February 23, 2009
Who doesn’t love fried chicken? Developing a good oven-fried chicken recipe is not an easy task, but I am very happy with this version. Using nonfat buttermilk and egg whites works perfectly with the mixture of flour and cornmeal. If you want to add herbs, you can combine dried seasonings or finely chopped fresh herbs into the flour mixture. Also, if you want to speed up the cooking process a bit, purchase chicken cutlets or chicken tenders which are smaller and thinner. This is a family-favorite that’s great anytime of the year.
Prep: 10 minutes
Cook: 40 minutes
Yield: 4 servings
1 cup nonfat buttermilk
2 large egg whites, beaten
1 cup all-purpose flour
1/3 cup cornmeal
1 teaspoon kosher salt, divided
3/4 teaspoon freshly ground black pepper
1/2 teaspoon garlic powder
1/4 teaspoon ground red pepper
3 chicken breast halves, skinned (about 11/4 pounds)
3 chicken drumsticks, skinned (about 3/4 pound)
2 tablespoons canola oil
1. Preheat oven to 425°.
2. 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, garlic powder, 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.
3. 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.