Tasty Oven-Fried Chicken - 28g Carbs, 3g Fiber
From The American Institute for Cancer Research AICR
A Meal to Remember
We have taken the classic recipe for fried chicken and turned it into
a delicious and healthy dish. Skip all the excess fat and calories,
and the sputtering oil by serving this easier, tidier, quicker,
oven-fried chicken. By using a more healthful cooking technique and
skinless, lean chicken, the fat and calories are significantly
reduced. The buttermilk marinade keeps the chicken moist and tender
while the mixture of spices adds rich, complex flavors. The added
bonus: This chicken is equally great served straight from the oven,
chilled for a picnic, or even served on the second day.
Tasty Oven-Fried Chicken
1 1/2 cups fat free or low-fat buttermilk
2 Tbsp Dijon-style mustard
2-3 Tbsp hot pepper sauce, or to taste
2 garlic cloves, finely minced
1/2 tsp salt, divided
1/2 tsp freshly ground black pepper, divided
1 large onion, sliced very thin
1 1/4 lb skinless chicken (chicken breast and/or thighs), cut into
12 pieces
Canola oil cooking spray
3/4 cup dry, unseasoned whole-wheat breadcrumbs
3/4 cup bran flakes, crushed
1/4 cup whole-wheat flour
1/4 cup all-purpose flour
2 tsp cumin
1/2 tsp paprika
1/4 tsp cayenne pepper
In a large bowl whisk the buttermilk, mustard, pepper sauce, garlic,
1/4 teaspoon of salt and pepper. Add the onion, then chicken and stir
to coat. Cover and refrigerate at least 4 hours or up to 1 day,
turning the chicken and onion a few times.
When you’re ready to bake the chicken, cover a large baking sheet with
foil creating a rim around the sides and set it aside. Spray the foil
with cooking spray and preheat oven to 400 degrees.
In a large baking dish, mix the bread, cereal crumbs, flours, cumin,
paprika and cayenne until well blended.
Remove the chicken from the marinade and shake off any excess. If
desired, lightly sprinkle each piece with salt and pepper. Coat each
chicken piece in the crumb mixture to cover all sides and place them
on the baking sheets.
Place the baking sheet on the lower oven rack and bake until it is
golden, crisp and cooked through, about 30-35 minutes, turning once.
Serve hot or at room temperature with barbecue and honey mustard
dipping sauce.
Option:
For whole chicken pieces, use 4 small skinless chicken breasts
(bone in). Follow the exact recipe but, when cooking, bake for
50-60 minutes.
Baking option:
For crispy chicken, use a rack (such as a cookie rack) when baking.
Spray the rack with cooking spray and place it in the foil-covered
baking sheet. Then place the chicken on the rack and bake as
directed without turning the chicken.
Makes 6 servings, 2 chicken strips per serving
Per serving:
228 Calories, 3g Total Fat (less than 1g Saturated Fat), 28g Carbs,
24g Protein, 3g Dietary Fiber, 636mg Sodium