1. Health

Oven Fried Chicken

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Updated July 19, 2009

Crunchy, crispy, and low fat? Yes, it's possible with this easy recipe for delicious fried chicken that's low fat, crunchy, and crispy. Learn how to bake this yummy oven fried chicken.

Prep Time: 1 hour, 20 minutes

Cook Time: 1 hour, 20 minutes

Total Time: 2 hours, 40 minutes

Ingredients:

  • 1/2 cup skim milk or buttermilk
  • 1 tsp poultry seasoning
  • 1 cup corn flakes, crushed
  • 1 1/2 Tbsps onion powder
  • 1 1/2 Tbsps garlic powder
  • 2 tsps black pepper
  • 2 tsps dried hot pepper, crushed
  • 1 tsp ginger, ground
  • 8 skinless pieces chicken (4 breasts, 4 drumsticks)
  • 1 tsp vegetable oil
  • paprika to taste

Preparation:

  1. Preheat oven to 350° F.
  2. Add 1/2 teaspoon of poultry seasoning to milk.
  3. Combine all other spices with cornflake crumbs and place in a plastic bag.
  4. Wash chicken and pat dry. Dip chicken into milk, shake to remove excess, then quickly shake in bag with seasoning and crumbs.
  5. Refrigerate for 1 hour. Remove from refrigerator and sprinkle lightly with paprika for color.
  6. Evenly space chicken on greased baking pan. Cover with aluminum foil and bake 40 minutes.
  7. Remove foil and continue baking for an additional 30 to 40 minutes or until the meat can be easily pulled away from the bone with a fork. The drumsticks may require less baking time than the breasts. Crumbs will form a crispy “skin.” (Do not turn chicken during baking.)

Makes 6 servings
Serving size: 1/2 breast or 2 small drumsticks

Calories 256
Fat 5 g
Saturated fat 1 g
Cholesterol 82 mg
Sodium 286 mg

Source: Stay Young at Heart (NHLBI, NIH)

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