Baked "Fried" Chicken
Satisfy the urge instead with this baked version—it provides the same the delicious flavor without any of the guilty aftermath.
Ingredients
- 1 ½ pounds skinless chicken, any combination of chicken on the bone, including breast, thighs, and/or drumsticks
- ¼ cup nonfat or low-fat buttermilk, shake well before measuring
- ½ cup flour, preferably whole grain (may substitute any other type of flour)
- 1 teaspoon onion powder
- ½ teaspoon kosher salt
- ½ teaspoon black pepper
- 2 whole eggs
- 3 teaspoons hot sauce
- ¾ cup Italian-seasoned Panko breadcrumbs*
Instructions
- Place chicken in a large bowl. Add the buttermilk and stir to make sure chicken is thoroughly coated. Cover and let marinate for at least 30 minutes, or up to 24 hours.
- Preheat oven to 425˚.
- Set out 3 shallow dishes for a 3-step breading station. In the first dish, combine the flour, onion powder, salt, and black pepper; mix well. In the second dish, combine the eggs and hot sauce. Whisk together until slightly frothy. Pour Italian Panko breadcrumbs into the third dish.
- Shake the excess buttermilk off the chicken, and press it into the first dish (with seasoned flour), coating both sides. Shake off the excess flour, and then dip it into the second dish (with the egg-hot sauce mixture), coating all sides.
- Finally, lay the chicken in the third dish, thoroughly coating all sides with the panko breadcrumbs. Place the coated chicken on an oil-misted baking sheet and repeat with the remaining pieces. Then, liberally mist the top of each breaded chicken piece with oil spray and bake for 25 to 35 minutes, or until browned and crispy.
Nutrition Information per serving
Calories: 290Carbohydrates: 23gProtein: 34gTotal Fat: 6g— Unsaturated Fat: 4.5g— Saturated Fat: 1.5gCholesterol: 180mgSodium: 430mgPotassium: 492mgFiber: 2gTotal Sugar: 1g— Natural Sugar: 1g— Added Sugar: 0gIron: 1.6mg
Nutrition information is calculated using a leading industry software. That being said, brands can vary, and there may be slight fluctuations in the numbers.