Low Fat Boneless Fried Chicken
Craving the crunch of perfectly fried chicken without all the guilt? This Low Fat Boneless Fried Chicken recipe delivers irresistible golden-brown pieces of chicken with a fraction of the fat, thanks to a clever oven-baked technique. Marinated in a tangy buttermilk and hot sauce blend, the chicken stays juicy and flavorful, while a seasoned flour coating—enhanced with paprika, garlic powder, and cornstarch—creates a crispy, satisfying crust. Non-stick cooking spray ensures a light, even crispness, transforming your oven into a frying alternative. Ready in under an hour and perfect for a family-friendly dinner, this healthier twist on a classic favorite pairs beautifully with a fresh side salad or a zesty dipping sauce. Say hello to crispy, juicy goodness that’s baked, not fried!
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Recipe Information
Ingredients
- 4 pieces Boneless, skinless chicken breasts
- 240 ml Buttermilk
- 10 ml Hot sauce
- 120 grams All-purpose flour
- 30 grams Cornstarch
- 5 grams Paprika
- 5 grams Garlic powder
- 5 grams Onion powder
- 7 grams Salt
- 5 grams Black pepper
- 5 grams Baking powder
- 15 ml Non-stick cooking spray
Instructions
Slice each chicken breast into 2-3 smaller fillets to ensure even cooking.
In a large bowl, combine the buttermilk and hot sauce. Add the chicken pieces, ensuring they are all submerged, and let marinate in the refrigerator for at least 2 hours, or overnight for best results.
Preheat your oven to 200°C (400°F) and place a wire rack on top of a baking sheet.
In a shallow dish, mix the flour, cornstarch, paprika, garlic powder, onion powder, salt, black pepper, and baking powder.
Remove chicken from the buttermilk marinade, allowing excess to drip off, and coat each piece thoroughly in the seasoned flour mixture.
Place the flour-coated chicken pieces on the prepared rack on the baking sheet.
Generously spray the tops and sides of the chicken with non-stick cooking spray to achieve a crispy texture.
Bake the chicken in the preheated oven for 20-25 minutes, or until golden brown and the internal temperature of the chicken reaches 75°C (165°F).
Remove the chicken from the oven and let it rest for 5 minutes on the rack to maintain crispiness.
Serve immediately with your favorite low-fat dipping sauce or side salad for a delicious and healthier meal.
Nutrition Facts
Calories |
2038 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.4 g | 61% | |
| Saturated Fat | 12.0 g | 60% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 619 mg | 206% | |
| Sodium | 4273 mg | 186% | |
| Total Carbohydrate | 146.8 g | 53% | |
| Dietary Fiber | 7.7 g | 28% | |
| Total Sugars | 13.0 g | ||
| Protein | 238.7 g | 477% | |
| Vitamin D | 3.4 mcg | 17% | |
| Calcium | 439 mg | 34% | |
| Iron | 14.9 mg | 83% | |
| Potassium | 2513 mg | 53% | |
*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.
