Low Fat Chicken Fried Chicken
Discover a guilt-free twist on a Southern classic with this Low Fat Chicken Fried Chicken recipe! Perfectly seasoned boneless, skinless chicken breasts are tenderized, marinated in non-fat buttermilk and hot sauce for maximum flavor, and coated in a light, crispy spice blend featuring paprika, garlic powder, and cornstarch. Instead of frying, this recipe relies on baking with a light spritz of cooking spray to create a golden, crunchy texture that satisfies without the added fat. Ready in just 50 minutes, this healthier chicken dish is ideal for busy weeknight dinners when you’re craving indulgence without compromise. Serve it with your favorite sides to complete a wholesome, home-cooked meal that’s rich in flavor but low in guilt! Perfect keywords: healthy chicken recipes, baked chicken fried chicken, low-fat Southern recipes.
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Recipe Information
Ingredients
- 4 pieces boneless, skinless chicken breasts
- 1 cup non-fat buttermilk
- 2 tablespoons hot sauce
- 1 cup all-purpose flour
- 1 tablespoon cornstarch
- 1 teaspoon baking powder
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- cooking spray
Instructions
Begin by placing the chicken breasts between two sheets of plastic wrap. Pound them to an even thickness of about 1/2 inch with a meat mallet to ensure even cooking.
In a shallow dish, combine the non-fat buttermilk and hot sauce. Submerge the chicken breasts in the buttermilk mixture, cover, and refrigerate for at least 30 minutes or up to 4 hours to marinate.
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
In another shallow dish, mix together the all-purpose flour, cornstarch, baking powder, paprika, garlic powder, onion powder, salt, and black pepper.
Remove each piece of chicken from the buttermilk marinade, allowing excess to drip off, then dredge it in the flour mixture, ensuring a thorough coating on all sides.
Place the coated chicken on the prepared baking sheet. Lightly spray each piece with cooking spray to help crisp up the exterior without frying.
Bake in the preheated oven for 30 minutes, flipping the chicken halfway through the cooking time to ensure even browning.
Check the internal temperature of the chicken to ensure it reaches at least 165°F (74°C). If done, remove from the oven.
Allow the chicken to rest for 5 minutes before serving. Enjoy your low-fat version of Chicken Fried Chicken with your favorite sides!
Nutrition Facts
Calories |
1748 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 27.0 g | 35% | |
| Saturated Fat | 7.3 g | 36% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 597 mg | 199% | |
| Sodium | 4309 mg | 187% | |
| Total Carbohydrate | 119.1 g | 43% | |
| Dietary Fiber | 5.1 g | 18% | |
| Total Sugars | 12.6 g | ||
| Protein | 237.4 g | 475% | |
| Vitamin D | 3.4 mcg | 17% | |
| Calcium | 417 mg | 32% | |
| Iron | 13.0 mg | 72% | |
| Potassium | 2396 mg | 51% | |
*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.
