Classic fried chicken from the fry pan is tough to resist — but really not so good for you when you add up the calories, fat, and sodium. This oven-fried chicken recipe is low in all of those things, but big on flavor and just as crispy when baked! At just 117 calories, 3 g of fat, 49 mg cholesterol, and 67 mg of sodium per serving, this may just become the new family favorite. (A kale or mixed greens salad would be a nice side dish to this main attraction.)
8 pieces skinless chicken (4 breasts, 4 drumsticks)
1/2 cup fat-free milk or buttermilk
1 tsp. poultry seasoning, divided
1 cup cornflakes, crumbled
1 1/2 tbsp. onion powder
1 1/2 tbsp. garlic powder
2 tsp. ground black pepper
2 tsp. dried hot pepper, crushed
1 tsp. ground ginger
A few shakes of paprika
Put milk in a bowl, add ½ tsp. of poultry seasoning, and mix. Set aside. Combine remaining ½ tsp. of poultry seasoning and all other spices (except paprika) with cornflake crumbs, and place in plastic bag. Wash chicken and pat dry. Dip a piece of chicken into milk mixture and shake to remove excess. Quickly put into plastic bag and shake with seasonings and crumbs to coat. Remove the chicken from the bag; repeat for all pieces of chicken. Refrigerate chicken for 1 hour.
Remove chicken from the refrigerator and sprinkle lightly with paprika for color.
Preheat oven to 350 °F. Space chicken pieces evenly on a greased baking pan. Cover with aluminum foil and bake for 40 minutes. Remove foil and continue baking for another 30 to 40 minutes, or until meat can easily be pulled away from the bone with fork.
(Drumsticks may require less baking time than breasts. The seasoning will form a crispy “skin.” Note: Do not turn chicken during baking.)
Recipe adapted from www.nhlbi.gov.