Name: Oven-Fried Chicken
Prep time: 10 min
Total time: 10 min
Yield: 4 servings
Cuisine: Southern
Ingredients: 0.8 teaspoon freshly ground black pepper; 2 tablespoons canola oil; 1 pound chicken breast halves, skinned (about; 0.5 pound chicken drumsticks, skinned (about; 0.5 pound chicken thighs, skinned (about; 0.3 cup cornmeal; 2 large egg whites, beaten; 4.5 ounces cup all-purpose flour (about; 0.3 teaspoon ground red pepper; 1 cup low-fat buttermilk; 1 teaspoon salt, divided

Health score

24%

Download PDF

Lunch Main Course Main Dish Dinner

25 min.

577kcal

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Are you craving a delicious and crispy chicken dish that won't derail your healthy eating goals? Look no further than this Oven-Fried Chicken recipe! With a perfect balance of flavors and textures, this dish is sure to impress your family and friends while keeping your calorie count in check.

Imagine succulent chicken breast halves, juicy drumsticks, and tender thighs, all coated in a flavorful blend of cornmeal and spices. The secret to achieving that irresistible crunch lies in the oven-frying technique, which allows you to enjoy the crispy goodness of fried chicken without the excess oil. With just a light coating of canola oil and a quick bake in the oven, you can savor every bite guilt-free.

This recipe is not only quick to prepare, taking just 25 minutes from start to finish, but it also packs a punch with 577 calories per serving. Perfect for lunch or dinner, it’s a versatile main course that pairs beautifully with your favorite sides. Whether you're hosting a casual gathering or simply looking to treat yourself to a comforting meal, this Oven-Fried Chicken is the answer. Get ready to delight your taste buds and enjoy a healthier twist on a classic favorite!

Ingredients

0.8 teaspoon pepper black freshly ground
2 tablespoons canola oil
1 pound chicken breast halves
0.5 pound skin-on chicken drumsticks
0.5 pound strips.
0.3 cup cornmeal
2 large egg whites beaten
4.5 ounces flour all-purpose
0.3 teaspoon ground pepper red
1 cup buttermilk low-fat
1 teaspoon salt divided

Equipment

frying pan
baking sheet
baking paper
oven
whisk

Directions

Preheat oven to 42
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

Calories577kcal

Protein34.23%

Fat39.27%

Carbs26.5%

Properties

Glycemic Index

51.88

Glycemic Load

23.43

Inflammation Score

-5

Nutrition Score

25.708260448083%

Nutrients percent of daily need

Calories:576.62kcal

28.83%

Fat:24.68g

37.97%

Saturated Fat:5.22g

32.63%

Carbohydrates:37.49g

12.5%

Net Carbohydrates:35.25g

12.82%

Sugar:3.3g

3.67%

Cholesterol:165.49mg

55.16%

Sodium:913.55mg

39.72%

Alcohol:0g

100%

Alcohol %:0%

100%

Protein:48.4g

96.81%

Selenium:70.4µg

100.57%

Vitamin B3:18.58mg

92.88%

Vitamin B6:1.29mg

64.38%

Phosphorus:511.87mg

51.19%

Vitamin B2:0.59mg

34.6%

Vitamin B1:0.46mg

30.49%

Vitamin B5:3mg

30.05%

Potassium:822.43mg

23.5%

Zinc:3mg

19.97%

Magnesium:78.31mg

19.58%

Manganese:0.39mg

19.49%

Folate:74.1µg

18.53%

Iron:3.01mg

16.72%

Vitamin B12:0.95µg

15.76%

Vitamin E:1.77mg

11.81%

Calcium:92.54mg

9.25%

Fiber:2.24g

8.94%

Copper:0.18mg

8.85%

Vitamin K:8.25µg

7.86%

Vitamin A:177.98IU

3.56%

Vitamin C:2.06mg

2.49%

Vitamin D:0.21µg

1.39%

Lunch Main Course Main Dish Dinner Eggs Chicken Chicken Breasts Cornmeal Southern

Source:My Recipes