Low Fat Traditional Austrian Backhendl
Experience the rich culinary heritage of Austria with a healthier twist in this Low Fat Traditional Austrian Backhendl recipe. This dish transforms the classic fried chicken staple into a guilt-free delight by baking instead of deep frying, preserving its iconic crispy golden crust and juicy, flavorful center. Skinless chicken thighs or drumsticks are marinated in a tangy blend of low-fat buttermilk, lemon juice, and aromatic spices for maximum tenderness and taste. Coated in whole wheat breadcrumbs for extra nutrition, the chicken is baked to perfection with a light spritz of cooking spray for that irresistibly crunchy finish. Ready in under an hour, this lighter version of Austria’s beloved Backhendl pairs beautifully with lemon wedges, a hearty potato salad, or your favorite steamed veggies, making it perfect for family meals or weekend gatherings. Discover this healthy, oven-baked spin on traditional Austrian comfort food today!
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Recipe Information
Ingredients
- 4 pieces Chicken thighs or drumsticks (skinless, bone-in)
- 240 ml Buttermilk (low-fat)
- 2 tbsp Lemon juice
- 1 tsp Salt
- 0.5 tsp Ground black pepper
- 1 tsp Paprika
- 0.5 tsp Garlic powder
- 120 g Plain breadcrumbs (whole wheat, if preferred)
- 60 g All-purpose flour
- 2 pieces Egg whites
- 1 as needed Cooking spray
Instructions
In a large bowl, combine the low-fat buttermilk, lemon juice, salt, pepper, paprika, and garlic powder. Whisk to blend evenly.
Place the chicken thighs or drumsticks into the bowl, ensuring they are fully submerged in the marinade. Cover the bowl with plastic wrap and let marinate in the refrigerator for at least 2 hours or preferably overnight for maximum flavor.
Preheat the oven to 200°C (400°F). Line a baking sheet with parchment paper and place a wire rack on top. Lightly spray the wire rack with cooking spray.
Set up a breading station with three shallow dishes. In the first dish, place the all-purpose flour. In the second dish, whisk the egg whites until slightly frothy. In the third dish, add the breadcrumbs.
Remove the chicken from the marinade, allowing the excess to drip off. Dredge each piece of chicken in the flour, then dip it into the egg whites, and finally coat it with breadcrumbs, pressing gently to adhere the breadcrumbs evenly.
Arrange the breaded chicken pieces on the prepared wire rack, leaving space between each piece for even cooking.
Lightly spray the tops of the breaded chicken with cooking spray to promote crispiness.
Bake the chicken in the preheated oven for 25-30 minutes or until the chicken is golden brown, crispy, and fully cooked to an internal temperature of 75°C (165°F). Flip the chicken pieces halfway through cooking for even browning.
Remove the chicken from the oven and let it rest for 5 minutes before serving.
Serve the Low Fat Traditional Austrian Backhendl with lemon wedges and a side of potato salad or steamed vegetables for a complete meal.
Nutrition Facts
Calories |
1376 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.5 g | 29% | |
| Saturated Fat | 6.3 g | 32% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 386 mg | 129% | |
| Sodium | 3920 mg | 170% | |
| Total Carbohydrate | 150.4 g | 55% | |
| Dietary Fiber | 11.5 g | 41% | |
| Total Sugars | 22.4 g | ||
| Protein | 135.3 g | 271% | |
| Vitamin D | 3.2 mcg | 16% | |
| Calcium | 445 mg | 34% | |
| Iron | 14.0 mg | 78% | |
| Potassium | 1764 mg | 38% | |
*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.
