Crispy Oven-Fried Chicken
Keep the flavor but cut down on the fat and sodium with this oven-fried chicken recipe. A welcome addition to your next family meal or potluck.
- Yield
- 6 servings
- Serving size
- 1/2 breast or 2 small drumsticks, 1/6 of recipe
- Rating
- 3.80 of 5 (184 ratings)
Food groups
- Protein Foods: 3 1/2 ounces
Ingredients
- 1/2 cup non-fat (skim) (or buttermilk)
- 1 teaspoon poultry seasoning
- 1 cup cornflakes, crumbled
- 1 1/2 tablespoons onion powder
- 1 1/2 tablespoons garlic powder
- 2 teaspoons black pepper
- 2 teaspoons crushed pepper flakes
- 1 teaspoon ground ginger
- 4 chicken breasts, skinless
- 4 chicken drumsticks, skinless
- 1/4 teaspoon paprika
- 1 teaspoon vegetable oil (to grease baking pan)
Directions
- Wash hands with soap and water.
- Preheat oven to 350 °F. Add 1/2 teaspoon of poultry seasoning to milk.
- Combine remaining 1/2 teaspoon of poultry seasoning and all other spices (except paprika) with cornflake crumbs and place in a plastic bag.
- Dip chicken into milk, shake to remove excess, then quickly shake in bag with seasoning and crumbs.
- Refrigerate for 1 hour.
- Remove from refrigerator and sprinkle lightly with paprika for color.
- Evenly space chicken on greased baking pan.
- Cover with aluminum foil and bake for 40 minutes.
- Remove foil and continue baking for an additional 30 to 40 minutes or until the meat can be easily pulled away form 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.)
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 201.95 |
| Total Fat | 5.04 g |
| Saturated Fat | 1.13 g |
| Monounsaturated Fat | 2 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 103.88 mg |
| Carbohydrates | 9.36 g |
| Dietary Fiber | 1.29 g |
| Total Sugars | 1.7 g |
| Added Sugars included | 0 g |
| Protein | 28.32 g |
| Calcium | 50 mg |
| Potassium | 409 mg |
| Sodium | 118.67 mg |
| Copper | 0 mg |
| Iron | 3 mg |
| Magnesium | 35 mg |
| Phosphorus | 251 mg |
| Selenium | 30 mg |
| Zinc | 2 mg |
| Vitamin A | 24 mcg |
| Vitamin B6 | 0.8 mg |
| Vitamin B12 | 0.5 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 5 mcg |
| Folate | 36 mcg |
| Thiamin | 0.2 mg |
| Riboflavin | 0.3 mg |
| Niacin | 9 mg |
| Choline | 77 mg |
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Source
Recipe by: Heart Healthy Home Cooking: African American Style — US Department of Health and Human Services — National Heart, Lung, and Blood Institute
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/crispy-oven-fried-chicken. Federal works are public domain in the United States.