Not-So-Fried Chicken

Makes 4 servings

Nicole

ingredients

4 7-oz. bone-in chicken breasts
1 1/2 c. low-fat buttermilk
Extra-virgin olive oil cooking spray
2 t. dry mustard
1 t. onion powder
1/2 t. garlic powder
1/4 t. sea salt
1/2 t. ground black pepper
1/4 t. cayenne pepper
1 c. whole-wheat panko

directions

1
Remove skin and visible fat from chicken breasts.
2
Place chicken breasts in a resealable plastic container that is slightly larger than the breasts. Pour buttermilk over breasts, then turn them so they are completely coated. Let marinate in refrigerator for at least 6 hrs., rotating them once or twice.
3
Preheat oven to 450 degrees F. Lightly mist a medium, nonstick baking sheet with spray.
4
In a small bowl, mix mustard, onion powder, garlic powder, salt, black pepper and cayenne.
5
Add panko to a medium, shallow bowl. Remove 1 chicken breast from buttermilk, allowind any excess ligquid to drip off. Sprinkle both sides of breast evenly with 1/4 of seasoning mixture. Then transfer it to the bowl of panko, covering it completely with crumbs. Place breaded chicken breast face down (ribs up) on prepared pan. Repeat with remaining chicken breasts.
6
Lightly mist top of breasts with spray. Bake chicken for 10 minutes, then gently, being careful not to remove any breading, flip the breasts. Lightly mist them again with spray and continue to bake for another 10-15 minutes, or until breading is crispy and chicken is no longer pink inside. Serve immediately

notes

Can be refrigerated for up to 2 days and served cold. Per Serving, About: Calories: 267, Total Fat 5g, Saturated Fat: 1g, Carbs: 17g, Fiber 2g, Protein 37 g, Sodium 255 g, Cholesterol 91mg

Source: Clean Eating

reviews

by Sheri, February 8, 2012

This was pretty good, although my kids thought it a tad bit spicey. I've never found an oven "fried" chicken that was really crunchy, but this was one of the best of the oven "fried" recipes I've tried.