EatingWell food editor Jessie Price shows how to prepare Oven-Fried Chicken and skip the deep fryer to cut calories and saturated fat.
Jessie’s here in the EatingWell Test Kitchen to show you how to oven-fry chicken instead of deep-frying so you can cut calories and fat. Jessie’s making Oven-Fried Chicken.
Get the recipe: Oven-Fried Chicken
"Today I'm going to show you how to make fried foods without all the calories and saturated fat," says Jessie. "I am skipping the deep fryer and I'm going to make Oven-Fried Chicken. It's going to be delicious."
Jessie starts by removing the skin from the chicken pieces, which will save calories and saturated fat. She shows how to use a paper towel to hold onto the skin, grip it and pull it right off. Once that's done, she makes the marinade. Whisk together buttermilk, a little minced garlic, mustard and hot sauce. "That's going to tenderize the chicken and give it added flavor. It'll be delicious," says Jessie. Let the chicken marinate in that for an hour or for up to eight hours in the refrigerator.
When you're ready to cook, make your coating. Jessie uses whole-wheat flour, which will add a little bit of fiber and nutrients compared to regular all-purpose flour. Then she adds sesame seeds for some crunch, and some paprika, thyme and baking powder. Whisk that all together and put it into a sealable plastic bag. Remove the chicken pieces from the marinade and let the excess marinade drip off. Put them into the plastic bag one or two at a time and shake them all around until they're coated.
Now here’s an important trick for crispy oven-fried chicken: Spray a wire rack with cooking spray and set it on a baking sheet. The rack will let hot air circulate all around the chicken so it cooks evenly. Place the coated chicken pieces on the rack and spray them all over with olive oil cooking spray. That's going to help the chicken get crispy and golden. Put it in a 425°F oven and bake it until it's cooked through, about 40 to 50 minutes. "That's it," says Jessie. "You have just made delicious Oven-Fried Chicken and you've saved yourself 225 calories and 4 grams of saturated fat per serving."
Check out these healthy, delicious chicken recipes and more tips for frying with less fat:
5 Tips for Healthier Fried Chicken at Home
Recipes for Guilt-Free Fried-Food Favorites
6 Healthier Fried Chicken Recipes
Tasty Chicken Tender Recipes
2 Best Oils for Cooking, 2 to Skip
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