Oven-Fried Chicken

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From: EatingWell Magazine July/August 1994

If fried chicken is traditional in your picnic basket, try this method, which trims about 8 grams of fat from each 5-ounce serving.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 1 large egg white
  • 1/2 cup buttermilk
  • 1 teaspoon hot pepper sauce
  • 1/2 cup all-purpose flour
  • 1 tablespoon baking powder
  • 1 tablespoon sesame seeds, toasted (see Tip)
  • 2 teaspoons paprika
  • 1 teaspoon dried thyme leaves
  • 1 teaspoon dried oregano
  • 1 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 2 1/2 pounds bone-in chicken pieces, skin and fat removed
  • 1 tablespoon canola oil

Preparation

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  1. Preheat oven to 425 °F. Set a rack over a baking sheet and coat with cooking spray.
  2. Whisk together egg white, buttermilk and hot pepper sauce in a medium bowl. Put flour, baking powder, sesame seeds, paprika, thyme, oregano, salt and pepper in a large paper bag. Shake the bag to mix well.
  3. Dip chicken pieces, one at a time, into the buttermilk mixture, then dredge in the flour mixture by shaking the bag. Place the chicken on the prepared rack. Brush oil lightly over the chicken. Bake until browned on the outside and no longer pink inside, 35 to 40 minutes.
  • Tip: To toast sesame seeds: Place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

Nutrition information

  • Per serving: 280 calories; 9 g fat(2 g sat); 0 g fiber; 5 g carbohydrates; 43 g protein; 20 mcg folate; 113 mg cholesterol; 1 g sugars; 203 IU vitamin A; 1 mg vitamin C; 100 mg calcium; 2 mg iron; 402 mg sodium; 388 mg potassium
  • Carbohydrate Servings: 0
  • Exchanges: 6 lean meat, 1 fat

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