Oven-Fried Chicken

Marinating in buttermilk results in tender, juicy chicken, and double breading gives a crisp crust. For a smoky taste, use ground chipotle pepper in place of the ground red pepper.

Yield: 4 servings (serving size: 1 breast half or 1 thigh and 1 drumstick)

Ingredients

• 3/4  cup  low-fat buttermilk
• 2  chicken breast(about 1 pound), skinned
• 2  chicken drumsticks (about 1/2 pound), skinned
• 2  chicken thighs (about 1/2 pound), skinned
• 1/2  cup  all-purpose flour
• 1  teaspoon  salt
• 1/2  teaspoon  ground red pepper
• 1/4  teaspoon  white pepper
• 1/4  teaspoon  ground cumin
• Cooking spray

Preparation

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, and 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 chicken from bag, shaking off excess flour; lightly coat each chicken piece with cooking spray. Return chicken, one piece at a time, to flour mixture, shaking bag to coat chicken. Remove chicken from bag, shaking off excess flour.

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

Nutritional Information

Calories:

263 (15% from fat)

Fat:

4.4g (sat 1.2g,mono 1.1g,poly 0.9g)

Protein:

38.4g

Carbohydrate:

14.9g

Fiber:

0.8g

Cholesterol:

110mg

Iron:

2.2mg

Sodium:

754mg

Calcium:

73mg