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Crispy Oven-Fried Chicken

Crispy Oven-Fried Chicken

174 Ratings
174 Ratings
Recipe Image
Crispy Oven-Fried Chicken
Makes: 6 servings
Total Cost: $$$$

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.

Ingredients

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

Directions

  1. Wash hands with soap and water.
  2. Preheat oven to 350 °F.
  3. Add 1/2 teaspoon of poultry seasoning to milk.
  4. Combine remaining 1/2 teaspoon of poultry seasoning and all other spices (except paprika) with cornflake crumbs and place in a plastic bag.
  5. Dip chicken into milk, shake to remove excess, then quickly shake in bag with seasoning and crumbs.
  6. Refrigerate for 1 hour.
  7. Remove from refrigerator and sprinkle lightly with paprika for color.
  8. Evenly space chicken on greased baking pan. Cover with aluminum foil and bake for 40 minutes.
  9. Remove foil and continue baking for an additional 30 to 40 minutes or until the meat can be easily pulled away form the bone with a fork. The drumsticks may require less baking time than the breasts. Crumbs will form a crispy "skin." (Do not turn chicken during baking.)
Source:

Heart Healthy Home Cooking: African American Style
US Department of Health and Human Services
National Heart, Lung, and Blood Institute

Nutrition Information

Serving Size: 1/2 breast or 2 small drumsticks, 1/6 of recipe
Nutrients Amount
Total Calories 204
Total Fat 5 g
Saturated Fat 1 g
Cholesterol 94 mg
Sodium 232 mg
Carbohydrates 9 g
Dietary Fiber 1 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 30 g
Vitamin D 0 mcg
Calcium 54 mg
Iron 3 mg
Potassium 359 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 204
Total Fat 5 g
Saturated Fat 1 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 8 mg
Omega 3 - DHA 15 mg
Cholesterol 94 mg
Carbohydrates 9 g
Dietary Fiber 1 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 30 g
Minerals
Calcium 54 mg
Potassium 359 mg
Sodium 232 mg
Copper 106 mcg
Iron 3 mg
Magnesium 37 mg
Phosphorus 254 mg
Selenium 29 mcg
Zinc 2 mg
Vitamins
Vitamin A 56 mcg RAE
Vitamin B6 0.7 mg
Vitamin B12 0.7 mg
Vitamin C 2 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 6 mcg
Folate 35 mcg DFE
Thiamin 0.2 mg
Riboflavin 0.3 mg
Niacin 12 mg
Choline 87 mg

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Protein Foods 3 1/2 ounces

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