Instead of letting your chicken pieces swim in a pool of hot oil, you’re going to give the coated chicken pieces a light coating of cooking spray before oven-frying (see next tip). Cooking spray is great because it gives your food a nice even coating of oil without tacking on too many calories. (Spraying oil for 1 second adds about 9 calories.) And using spray helps keep the coating on the chicken by eliminating the need to brush oil onto it or flip it in a pan. It also helps keep it from sticking to a wire rack.