Oven-Fried Chicken

Health score
20%
Oven-Fried Chicken
60 min.
4
695kcal

Suggestions

Ingredients

  • cup buttermilk 
  • tablespoons canola oil 
  • 2.5 lb chicken pieces bone-in
  • cloves garlic thinly sliced
  • tablespoons herbs such as parsley mixed fresh chopped
  • cups panko bread crumbs 
  • 0.5 teaspoon paprika 
  • servings salt and pepper 

Equipment

  • bowl
  • baking sheet
  • oven
  • whisk
  • wire rack
  • aluminum foil

Directions

  1. Trim chicken; season with salt and pepper.
  2. Place in a shallow dish large enough to hold chicken in a single layer.
  3. Whisk buttermilk, garlic and herbs.
  4. Pour over chicken and set aside to marinate for 30 minutes.
  5. Preheat oven to 425F. Line a large baking sheet with foil. Coat a wire rack with cooking spray; place on sheet.
  6. In a shallow bowl, combine panko, paprika, 1/2 tsp. salt and 1/4 tsp. pepper.
  7. Remove chicken from marinade; discard excess. Dredge chicken in panko mixture, shake off excess and arrange on rack.
  8. Drizzle with oil.
  9. Bake until chicken is golden brown and cooked through, 40 to 50 minutes.

Nutrition Facts

Calories695kcal
Protein25.71%
Fat53.21%
Carbs21.08%

Properties

Glycemic Index
27
Glycemic Load
1.07
Inflammation Score
-7
Nutrition Score
24.82391328397%

Flavonoids

Apigenin
4.31mg
Luteolin
0.02mg
Kaempferol
0.03mg
Myricetin
0.32mg
Quercetin
0.03mg

Nutrients percent of daily need

Calories:694.96kcal
34.75%
Fat:40.46g
62.24%
Saturated Fat:10.51g
65.72%
Carbohydrates:36.08g
12.03%
Net Carbohydrates:33.87g
12.32%
Sugar:5.78g
6.42%
Cholesterol:151.18mg
50.39%
Sodium:722.68mg
31.42%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:43.98g
87.96%
Vitamin B3:16.21mg
81.06%
Selenium:41.55µg
59.36%
Vitamin K:44.06µg
41.96%
Phosphorus:412.87mg
41.29%
Vitamin B1:0.58mg
38.97%
Vitamin B6:0.78mg
38.83%
Vitamin B2:0.52mg
30.74%
Manganese:0.49mg
24.27%
Zinc:3.46mg
23.04%
Iron:4.13mg
22.95%
Vitamin B5:2.25mg
22.54%
Calcium:178.72mg
17.87%
Vitamin B12:1.03µg
17.19%
Folate:65.92µg
16.48%
Magnesium:65.73mg
16.43%
Potassium:556.38mg
15.9%
Vitamin A:660.64IU
13.21%
Vitamin E:1.97mg
13.14%
Copper:0.23mg
11.58%
Fiber:2.21g
8.84%
Vitamin D:1.17µg
7.77%
Vitamin C:6.21mg
7.53%
Source:My Recipes