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Oven-Fried Chicken

Oven-Fried Chicken
This Recipe Is:

WebMD Recipe

Marinate skinless chicken pieces in buttermilk and coat with a seasoned flour mixture, then spray with canola cooking spray, and bake in the oven, followed with a quick turn under the broiler. This chicken is great cold, too!

Ingredients
  • 1 whole
    chicken, cut into pieces
  • 1 cup
    low-fat buttermilk
  • 1 cup
    unbleached white flour
  • 1/2 teaspoon
    ground chipotle pepper, cayenne red pepper can be substituted — increase to 1 teaspoon if extra 'heat' is desired
  • 1/4 teaspoon
    ground cumin
  • 1 teaspoon
    salt
  • 1/2 teaspoon
    white pepper
  •  
    canola cooking spray
Instructions
  1. Remove skin from chicken pieces and discard. Combine chicken pieces and buttermilk in a gallon-sized zip-top bag. Refrigerate sealed bag in a medium-size bowl for several hours or overnight.
  2. Preheat oven to 450°F. Add flour, chipotle pepper, cumin, salt, and white pepper to a new gallon-sized, zip-top bag or medium-size shallow bowl. Stir with fork to blend ingredients well.
  3. Remove a piece of chicken from buttermilk and gently shake off excess buttermilk. Immediately dip chicken into flour mixture; coat well. Holding chicken piece over a plate, spray top and bottom well with canola cooking spray. Dip chicken piece into flour mixture a second time and spray again with canola cooking spray. Place chicken bone-side down onto a cookie sheet.
  4. Repeat with remaining pieces of chicken.
  5. Bake until chicken is cooked throughout and coating is golden brown (about 25-30 minutes). Switch the oven to broil, and broil the chicken 6 inches from the heat for a minute or two (until outside of chicken is nicely browned), watching very carefully so as not to burn.
Nutritional Information

Makes: 4 servings
  • Calories261
  • Protein32 g
  • Carbohydrates13 g
    • Dietary fiber0.5 g
  • Fat8 g
    • Saturated fat2 g
  • Cholesterol92 mg
  • Sodium365 mg
* Nutritional Guidelines based on the USDA's MyPlate Standards.
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