1/7 Photos of Baked-Up Fried Chicken, Low Fat
Forget about that greasy version of fried chicken that soaks through the takeout container before you get it home. Get all the crunch with half the calories using this hassle-free oven method. Skinless, boneless chicken breasts stay moist and tender beneath a crispy coating of spices.
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Units: US | Metric
- 1. Preheat oven to 450F (230C).
- 2Line a rimmed baking sheet with foil and set a wire rack on top.
- 3Spray rack with cooking spray.
- 4In a large bowl, whisk buttermilk with egg white, add chicken and turn to evenly coat.
- 5Measure flour, salt, garlic powder, oregano, chili powder and baking powder into a large plastic bag.
- 6Close top and gently shake to evenly mix.
- 7Remove chicken, one piece at a time, from buttermilk and shake off excess liquid, then place in bag.
- 8Close top and shake gently to evenly coat.
- 9Remove from bag, shaking off excess coating, then place on rack, repeat with remaining chicken, one piece at a time.
- 10Discard any remaining milk and flour mixtures.
- 11Using a brush, lightly dab oil as evenly as possible over coating on chicken.
- 12Bake in centre of preheated oven until coating is crisp and golden, about 30 minutes.
- 14If you have time, let chicken marinate in buttermilk before roasting. This makes it even more tender and adds tang, too! Place chicken and buttermilk mixture in a large plastic bag. Push chicken down into marinade, then squeeze out as much air as possible from bag. Seal tightly with an elastic band as close to chicken as possible. Place in a large bowl. Refrigerate 4 hours or overnight. Then proceed with recipe as written.
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Nutritional Facts for Baked-Up Fried Chicken, Low Fat
Serving Size: 1 (162 g)
Servings Per Recipe: 6
- Amount Per Serving
- % Daily Value
- Calories 211.6
- Calories from Fat 51
- Total Fat 5.7 g
- Saturated Fat 1.1 g
- Cholesterol 76.3 mg
- Sodium 1079.4 mg
- Total Carbohydrate 10.9 g
- Dietary Fiber 0.9 g
- Sugars 1.1 g
- Protein 27.7 g