Heart-Healthy Oven Fried Chicken
Crispy, flavorful, and guilt-free, this Heart-Healthy Oven Fried Chicken delivers all the satisfaction of traditional fried chicken without the excess fat and calories. Marinated in tangy low-fat buttermilk and coated in a perfectly seasoned blend of whole wheat flour, cornmeal, and aromatic spices like paprika, garlic powder, and oregano, this dish bakes up golden and crunchy without a drop of oil. Using boneless, skinless chicken breasts keeps it lean and protein-packed, while a quick spray of cooking oil ensures that irresistible crispiness. Ready in just 45 minutes, this recipe is easy to prepare, perfect for a family dinner, and pairs beautifully with steamed vegetables or a fresh green salad. Enjoy the comfort and crunch of fried chicken made wholesome! Keywords: heart-healthy chicken recipe, oven fried chicken, crispy baked chicken, healthy comfort food, low-fat dinner recipes.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 4 pieces boneless, skinless chicken breasts
- 240 ml low-fat buttermilk
- 120 grams whole wheat flour
- 60 grams cornmeal
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon paprika
- 1 teaspoon dried oregano
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt
- cooking spray
Instructions
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or foil for easier cleanup.
Pound the chicken breasts to an even thickness. This ensures that they cook evenly.
In a large bowl, pour the buttermilk over the chicken breasts to marinate. Let them sit for at least 10 minutes while preparing other ingredients.
In another bowl, combine whole wheat flour, cornmeal, garlic powder, onion powder, paprika, dried oregano, black pepper, and salt. Mix well to ensure spices are evenly distributed.
Remove each chicken breast from the buttermilk and let excess drip off. Dredge the chicken in the flour mixture, pressing down to ensure the coating sticks well. Shake off any excess coating.
Place the coated chicken pieces on the prepared baking sheet, leaving space between each.
Lightly spray the tops of the chicken with cooking spray to aid in browning and crispiness.
Bake in the preheated oven for 25-30 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F (74°C). The coating should be golden brown and crispy.
Remove from the oven and let the chicken rest for a few minutes before serving. Serve warm with your favorite heart-healthy sides, like steamed vegetables or a green salad.
Nutrition Facts
Calories |
1908 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.5 g | 42% | |
| Saturated Fat | 9.2 g | 46% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 602 mg | 201% | |
| Sodium | 1972 mg | 86% | |
| Total Carbohydrate | 153.4 g | 56% | |
| Dietary Fiber | 21.0 g | 75% | |
| Total Sugars | 13.4 g | ||
| Protein | 245.4 g | 491% | |
| Vitamin D | 3.4 mcg | 17% | |
| Calcium | 442 mg | 34% | |
| Iron | 14.0 mg | 78% | |
| Potassium | 2853 mg | 61% | |
*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.
