Buttermilk Oven-Fried Chicken with Coleslaw

Cracker meal gives the coating more crunch; look for it on the baking aisle of your supermarket. If you can't find cracker meal, make your own by pulsing 10 saltine crackers in a food processor until they're finely ground. Or place them in a zip-top plastic bag and crush them with a rolling pin.

Yield: 4 servings (serving size: 1 chicken breast half and 3/4 cup slaw)

Ingredients

• Coleslaw:
• 4  cups  packaged cabbage-and-carrot coleslaw
• 3  tablespoons  fat-free mayonnaise
• 1 1/2  teaspoons  sugar
• 1/2  teaspoon  celery seeds
• 1 1/2  teaspoons  cider vinegar
• 1/8  teaspoon  salt
• 
  Chicken:
• 1  cup low-fat buttermilk
• 4  (8-ounce) bone-in chicken breast halves, skinned
• 1/3  cup  all-purpose flour
• 1/3  cup  cracker meal
• 1/2  teaspoon  salt
• 1/2  teaspoon  freshly ground black pepper
• 2  tablespoons  butter

Preparation

1. To prepare coleslaw, combine first 6 ingredients; toss to coat. Cover and chill.

2. Preheat oven to 425°.

3. To prepare chicken, combine buttermilk and chicken in a shallow dish, turning to coat.

4. Combine flour and cracker meal in a shallow dish. Transfer chicken from buttermilk to a work surface. Sprinkle chicken evenly with 1/2 teaspoon salt and pepper. Working with one chicken breast half at a time, dredge chicken in flour mixture, shaking off excess; set aside. Repeat procedure with remaining chicken and flour mixture.

5. Melt butter in a large ovenproof nonstick skillet over medium-high heat. Add chicken to pan, meat side down; cook 4 minutes or until golden brown. Turn chicken over, and bake at 425° for 32 minutes or until a thermometer registers 165°.

Nutritional Information

Calories:

342 (0.0% from fat)

Fat:

8.8g (sat 4.5g,mono 2.2g,poly 0.8g)

Protein:

45.1g

Carbohydrate:

18.5g

Fiber:

2.6g

Cholesterol:

123mg

Iron:

2.3mg

Sodium:

672mg

Calcium:

95mg