Dash Oven-Fried Chicken
This healthier version uses oven-roasting and trims the skin to cut back on fat and calories.
Ingredients
- 3 pounds skinless chicken, on bone (any combination, including breast, thighs, and/or drumsticks)
- 1 cup low-fat buttermilk, shake well before measuring
- 2 tablespoons Dash Onion & Herb Seasoning Blend, divided
- ¾ cup whole-wheat flour, or other preferred flour
- 1 large egg
- 3 large egg whites
- 2 tablespoons hot sauce, or more to taste
- 1½ cups plain, unseasoned breadcrumbs, preferably whole grain
- 2 cups crispy brown rice cereal, slightly crushed but leaving plenty of texture (not “puffed” rice cereal)
Instructions
- Place chicken in a resealable plastic bag. Add the buttermilk, 1 tablespoon Dash Onion & Herb Seasoning Blend and seal. Squish the contents around to ensure chicken is well-coated. Marinate in the fridge for at least 1 hour or overnight.
- Preheat oven to 425˚F. Line 2 baking sheets with aluminum foil, and mist foil with nonstick oil spray. *If you have a wire baking rack, I recommend using it on top on the sheets for crispier chicken.
- Set out 3 shallow dishes for a 3-step breading station. In the first dish, add the flour. In the second dish, combine the egg, egg whites, and hot sauce. Whisk together until well combined. In the third dish, pour the remaining Dash Seasoning Blend, breadcrumbs, and crushed brown rice cereal; mix well until combined.
- Gently shake the excess buttermilk off the chicken and press it into the first dish (with flour), coating both sides. Shake off the excess flour, and then dip it into the second dish (with the egg mixture), coating all sides. Finally, lay the chicken in the third dish, thoroughly coating all sides in the breadcrumb mixture.
- Place the coated chicken on the prepared baking sheets (or if you have a wire rack, place the rack on the prepared baking sheets and your chicken on the rack) and repeat with all remaining chicken pieces. *You’ll have leftover breading, simply discard.
- Liberally mist the top of each breaded chicken pieces with oil spray and bake on a middle or lower rack in the oven for 35 to 40 minutes, or until browned and crispy.
Notes
DASH seasonings can be used interchangeably in this recipe (some of the spicier blends would be a great substitute), but this is really perfect for that tradition fried chicken flavor.
Nutrition Information per serving
Calories: 370Carbohydrates: 27gProtein: 48gTotal Fat: 6g— Unsaturated Fat: 4.5g— Saturated Fat: 1.5gCholesterol: 160mgSodium: 250mgPotassium: 738mgFiber: 2gTotal Sugar: 1g— Natural Sugar: 1g— Added Sugar: 0gIron: 2mg
Nutrition information is calculated using a leading industry software. That being said, brands can vary, and there may be slight fluctuations in the numbers.