Oven Fried Chicken

3/4 C. low-fat buttermilk
2 chicken breast halves, skinned
2 chicken drumsticks, skinned
2 chicken thighs, skinned
1/2 C. flour
1 t. salt
1/2 t. ground red pepper
1/4 t. white pepper
1/4 t. ground cumin
cooking spray

Combine first 4 ingredients in a large zip-top plastic bag, seal. Marinate in refrigerator 1 hour, turning occasionally.

Preheat oven to 450°

Combine flour, salt, peppers & cumin in a second large zip-top plastic bag. Remove chicken from first bag, discarding marinade. Add chicken, one piece at a time, to flour mixture, shaking bag to coat chicken. Remove from bag, shake off excess flour, and lightly coat piece with cooking spray. Return to flour mixture, one piece at a time, and shake bag to coat chicken again. Remove & shake off excess flour.

Place pieces on a baking sheet lined with parchment paper. Lightly spray chicken pieces with cooking spray. Bake at 450° for 35 minutes or until done, turning after 20 minutes.

This process reduces the fat content from 24 grams per serving (as compared to a fast-food piece of fried chicken) to 4.4 grams.   

Return to:
Past Recipes
Recipes
Sweet Dreams Homepage