Low Fat Crispy Fried Chicken Fillet
Indulge in guilt-free comfort food with this Low Fat Crispy Fried Chicken Fillet recipe, where succulent chicken breasts meet a golden, crunchy coating—minus the excess oil! Marinated in low-fat buttermilk infused with garlic powder, onion powder, and paprika, the chicken is tenderized and packed with flavor. A unique blend of flour, cornstarch, and baking powder creates the crispiness you crave, perfected in the oven with a light spritz of spray oil for a healthier twist. Easy to prepare in just 20 minutes, this oven-baked, low-fat recipe is perfect for serving as a main dish, sandwich filler, or salad topper. Enjoy all the satisfaction of fried chicken with none of the guilt—crispy, juicy, and absolutely delicious!
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Recipe Information
Ingredients
- 2 pieces boneless, skinless chicken breasts
- 240 ml buttermilk, low-fat
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon paprika
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 120 grams all-purpose flour
- 0.5 teaspoon baking powder
- 60 grams cornstarch
- 1 as needed spray oil
Instructions
Place the chicken breasts between two pieces of plastic wrap and gently pound them to an even thickness using a meat mallet or rolling pin, about 1/2-inch thick.
In a bowl, combine the low-fat buttermilk, garlic powder, onion powder, paprika, and black pepper. Add the chicken to the buttermilk mixture, cover, and let marinate in the refrigerator for at least 1 hour, or overnight for best results.
Preheat your oven to 400°F (200°C). Place a wire rack on a baking sheet and spray it lightly with oil.
In a medium bowl, mix together the flour, baking powder, cornstarch, and salt.
Remove the chicken from the marinade, letting excess liquid drip off, and coat each piece thoroughly in the flour mixture, pressing to ensure an even coating.
Place the coated chicken on the prepared wire rack. Spray a light, even coat of oil over the chicken to help it crisp up.
Bake in the preheated oven for about 18-20 minutes, flipping halfway through, until the coating is golden and crispy and the internal temperature of the chicken reaches 165°F (75°C).
Remove the chicken from the oven and let it rest for a few minutes before serving to retain its juiciness. Serve as a main dish or in sandwiches, salads, or wraps.
Nutrition Facts
Calories |
1374 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.1 g | 22% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 306 mg | 102% | |
| Sodium | 3111 mg | 135% | |
| Total Carbohydrate | 165.4 g | 60% | |
| Dietary Fiber | 5.5 g | 20% | |
| Total Sugars | 12.5 g | ||
| Protein | 129.6 g | 259% | |
| Vitamin D | 3.2 mcg | 16% | |
| Calcium | 363 mg | 28% | |
| Iron | 10.2 mg | 57% | |
| Potassium | 1505 mg | 32% | |
*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.
