Healthy Oven-Fried Chicken
Alison
ingredients
- 1 cup nonfat buttermilk
- 2 large egg whites, beaten
- 1 cup all-purpose flour
- 1/3 cup cornmeal
- 1 teaspoon kosher salt, divided
- 3/4 teaspoon freshly ground black pepper
- 1/2 teaspoon garlic powder
- 1/4 teaspoon ground red pepper
- 3 chicken breast halves, skinned (about 1 1/4 pounds)
- 3 chicken drumsticks, skinned (about 3/4 pound)
- 2 tablespoons canola oil
- Cooking spray
directions
- 1
1. Preheat oven to 425°.
- 2
2. Cover a large baking sheet with parchment paper. Combine buttermilk and egg whites in a shallow dish; stir well with a whisk. Combine flour, cornmeal, 1/2 teaspoon salt, black pepper, garlic powder, and red pepper in a separate shallow dish; stir well. Sprinkle chicken evenly with remaining 1/2 teaspoon salt. Dip chicken in buttermilk mixture; dredge in flour mixture.
- 3
3. Heat oil in a large nonstick skillet over medium-high heat. Add chicken to pan; cook 4 minutes on each side or until lightly browned. Place chicken on prepared baking sheet; lightly coat chicken with cooking spray. Bake at 425° for 30 minutes or until chicken is done.
Source: Alison
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