|
|
Country Oven-Fried Chicken Recipes |
||
|
|
||
|
Most of the fat in chicken is in the skin. But when you take the skin off, the chicken can dry out quickly. That's why we let these skinned chicken breasts "marinate" overnight in nonfat buttermilk, then dredge them in lowfat crackers. The results is an oven-fried chicken that's crispy on the outside and temptingly moist on the inside.
Ingredients 1 cup nonfat buttermilk 1/2 teaspoon salt 6 (6-ounce) skinned chicken breast halves 1/2 cup finely crushed reduced-fat buttery crackers (such as Ritz) 1/4 cup self-rising cornmeal 2 tablespoons self-rising flour 1/4 cup minced fresh cilantro or parsley 1 teaspoon chili powder 1/2 teaspoon ground oregano 1/2 teaspoon red pepper
Method Combine buttermilk and salt in a heavy-duty, zip-top plastic bag; add chicken and seal bag. Refrigerate overnight, turning bag occasionally.
Preheat oven to 450o. Combine remaining ingredients. except cooking spray in a food processor fitted with knife blade; process until blended. Pour into a shallow dish. remove chicken from buttermilk mixture, allowing excess buttermilk to drip off; dredge in cracker mixture.
Coat a 15-x 10- x 1-inch jelly-roll pan with cooking spray; place chicken, bone sides down, in jelly-roll pan. Coat again with cooking spray; bake 10 to 15 additional minutes or until juices run clear when chicken is pierced with a skewer.
Per serving: 12 g carbohydrates, 260 calories, 4 g fat(1 g saturated), 100 mg cholesterol, 42 g Protein, 490 mg sodium |
||