EatingWell's Jessie Price shows you how to cook healthy fried chicken by oven-frying instead of deep-frying to reduce saturated fat and cut calories. The healthy cooking techniques she shares on how to oven-fry can help you make other healthier fried recipes and comfort food recipes.
Hi, this is Jessie. I'm here in the EatingWell Test Kitchen, and today I'm going to show you how to make fried foods without all the calories and saturated fat. I am skipping the deep fryer and I'm going to make Oven-Fried Chicken. It's going to be delicious. So I get started by removing the skin from my pieces of chicken. That's going to save me on calories and saturated fat. I use a paper towel to hold onto the skin, grip it and pull it right off. Once that's done, make the marinade. So I whisk together buttermilk, a little minced garlic, mustard and hot sauce. That's going to tenderize the chicken and give added flavor. It'll be delicious. So let it soak in that for an hour or up to eight hours in the refrigerator. Then when you're ready to cook, make your coating. So we're using whole-wheat flour, that's going to add a little bit of fiber and nutrients compared to regular all-purpose flour. Then we're going with sesame seeds for some crunch, paprika, thyme and baking powder. I whisk that all together. Put it into a ziplock bag and then I remove my chicken pieces from the marinade. Put them into the ziplock bag one or two at a time and shake them all around until they're coated. Now you want to put this on a rack that is set on a baking sheet. The rack is going to let hot air circulate all around the chicken so it cooks evenly. Spray it with olive oil cooking spray all over. That's going to help it get crispy and golden. Put it in a hot oven that's 425 degrees and bake it until it's cooked through. That should be about 40 to 50 minutes. That's it. You have just made delicious oven-fried chicken and you've saved yourself 225 calories and 4 grams of saturated fat per serving. For this Oven-Fried Chicken and more healthy comfort food makeovers, go to eatingwell.com.