Baked Up Fried Chicken Low Fat
Enjoy all the crispy, golden goodness of fried chicken with a healthy twist in this "Baked Up Fried Chicken Low Fat" recipe! By ditching the deep fryer in favor of the oven and using ingredients like whole-wheat breadcrumbs, crushed cornflakes, and a gentle olive oil spray, this dish delivers a satisfying crunch without the excess fat. Marinated in low-fat buttermilk for tender, juicy chicken and seasoned with a flavorful blend of paprika, garlic powder, and oregano, each bite bursts with bold, savory notes. Perfect for weeknight dinners or as a crowd-pleasing centerpiece, this baked "fried" chicken is guilt-free comfort food at its very best. Ready in just 45 minutes, it's an easy, wholesome meal your family will keep coming back for!
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Recipe Information
Ingredients
- 4 pieces Boneless, skinless chicken breasts
- 1 cup Low-fat buttermilk
- 2 pieces Egg whites
- 1 cup Whole-wheat breadcrumbs
- 1 cup Cornflakes (crushed)
- 1 teaspoon Paprika
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Dried oregano
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- Olive oil spray
- Cooking spray (non-stick)
Instructions
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper and lightly spray it with non-stick cooking spray.
Pound the chicken breasts to an even thickness using a meat mallet or rolling pin, then pat them dry with paper towels.
In a large bowl, add the buttermilk and submerge the chicken breasts. Let them marinate for at least 15 minutes to tenderize.
Meanwhile, in a shallow dish, whisk together the whole-wheat breadcrumbs, crushed cornflakes, paprika, garlic powder, onion powder, dried oregano, salt, and black pepper.
In another shallow bowl, lightly beat the egg whites.
Remove the chicken breasts from the buttermilk and let any excess drip off. Dip each piece into the egg whites, ensuring they are fully coated.
Dredge the chicken in the breadcrumb mixture, pressing lightly so the coating adheres well. Shake off any excess.
Place the coated chicken pieces on the prepared baking sheet. Lightly spray both sides of the chicken with olive oil spray for extra crispness.
Bake in the preheated oven for 25 minutes or until the chicken is golden brown and cooked through, with an internal temperature of 165°F (74°C). Flip the chicken halfway through baking for even browning.
Remove from the oven and let rest for 5 minutes before serving. Enjoy your healthier baked 'fried' chicken!
Nutrition Facts
Calories |
468 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.8 g | 11% | |
| Saturated Fat | 2.3 g | 12% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 150 mg | 50% | |
| Sodium | 714 mg | 31% | |
| Total Carbohydrate | 31.0 g | 11% | |
| Dietary Fiber | 3.8 g | 14% | |
| Total Sugars | 5.3 g | ||
| Protein | 62.6 g | 125% | |
| Vitamin D | 1.0 mcg | 5% | |
| Calcium | 148 mg | 11% | |
| Iron | 4.4 mg | 24% | |
| Potassium | 671 mg | 14% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
