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Oven-Fried Chicken

:  July/August 1994

Your rating: None Average: 4.1 (19 votes)

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


Oven-Fried Chicken Recipe

Makes: 4 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat | Low sodium | Heart healthy | Healthy weight |

View Our Nutrition Guidelines »

Ingredients

  • 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

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Preparation

  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.

Tips & Notes

  • 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

Per serving: 280 calories; 9 g fat ( 2 g sat , 4 g mono ); 113 mg cholesterol; 5 g carbohydrates; 43 g protein; 0 g fiber; 389 mg sodium; 387 mg potassium.

Nutrition Bonus: Selenium (56%% daily value).

Exchanges: 6 lean meat, 1 fat


More From EatingWell

Recipe Categories

Style/Theme
Picnic
Comfort foods
Entertaining, casual
Kid-friendly
Main Ingredient
Chicken
Type of Dish
Main dish, poultry
Preparation/ Technique
Bake
Ethnic/Regional
American
Meal/Course
Lunch
Dinner

Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low saturated fat
Low sodium
Heart healthy
Healthy weight
Season
Spring
Summer
Fall
Winter
Holiday
Father's Day
July 4th
Labor Day
Memorial Day
Super Bowl
Ease of Preparation
Easy
Total Time
1 hour or less
Servings
4
Publication
July/August 1994
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