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.

• Prep: 20 min
• Cook: 1 hr 15 min
• Total: 1 hr 35 min
• Servings: 6
• Cuisine: American
• Difficulty: Easy

Dietary

• Nut-Free
• Soy-Free
• Egg-Free
• Low-Sodium
• Low-Sugar
• High-Protein
• Low-Carb

Tags

• roast
• healthy
• comfort food
• classic
• crowd-pleaser

Ingredients

• 0.5 cup non-fat milk (skim, or buttermilk)
• 1 teaspoon poultry seasoning
• 1 cup cornflakes (crumbled)
• 1.5 tablespoon onion powder
• 1.5 tablespoon garlic powder
• 2 teaspoon black pepper
• 2 teaspoon crushed pepper flakes
• 1 teaspoon ground ginger
• 4 chicken breasts (skinless)
• 4 chicken drumsticks (skinless)
• 0.25 teaspoon paprika
• 1 teaspoon vegetable oil (to grease baking pan)

Instructions

1. Preheat oven to 350 °F. Add 1/2 teaspoon of poultry seasoning to the non-fat milk.
2. Combine remaining 1/2 teaspoon of poultry seasoning and all other spices (onion powder, garlic powder, black pepper, crushed pepper flakes, ground ginger) with the cornflake crumbs and place in a plastic bag.
3. Dip chicken breasts and drumsticks into the non-fat milk, shake to remove excess, then quickly shake in the bag with seasoning and crumbs to coat.
4. Refrigerate the coated chicken for 1 hour.
5. Remove chicken from refrigerator and sprinkle lightly with paprika for color.
6. Evenly space chicken on a baking pan greased with vegetable oil.
7. Cover with aluminum foil and bake for 40 minutes.
8. Remove foil and continue baking for an additional 30 to 40 minutes or until the meat can be easily pulled away from the bone with a fork. The drumsticks may require less baking time than the breasts. Do not turn chicken during baking.

Nutrition (per serving)

• Calories: 202
• Protein: 28.3 g
• Carbohydrates: 9.4 g
• Fat: 5 g
• Fiber: 1.3 g
• Sodium: 119 mg
• Saturated Fat: 1.1 g
• Sugar: 1.7 g
• Cholesterol: 104 mg