Oven Fried Chicken

Oven Fried Chicken

By Brian Higginson, RD, CD
Clinical Nutrition Specialist

At the next picnic, you don’t have to give up your beloved fried chicken; just bake it instead using this recipe and enjoy! Serves 4.

Try this with: Green beans and mashed sweet potato.

Ingredients

  • 4 4-oz chicken breasts, boneless, skin removed
  • ⅔ cup low-fat buttermilk
  • ⅓ cup bread crumbs
  • ½ teaspoon marjoram
  • ½ teaspoon onion powder
  • ½ teaspoon paprika
  • ½ teaspoon thyme

Directions

  1. Preheat oven to 350º.
  2. Pour buttermilk into bowl.
  3. Mix together crumbs and spices in a second bowl.
  4. Dip chicken in buttermilk, dredge in mixture and place on lightly oil sprayed cookie sheet.
  5. Bake for 20-25 minutes.

Per serving: 363 calories, 30 gm protein, 22 gm carbohydrate, 16 gm fat, 1 gm saturated fat, 58 mg cholesterol, 1 gm fiber, 633 mg sodium

THE SEASONED COOK For kids, try cutting the chicken into bite-size pieces and serving as nuggets. Prepare separate low-fat dipping sauces for a fun party idea.

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