Saturday, March 28, 2009

Oven Fried Chicken

Oven-Fried Chicken

Yield

4 servings (serving size: 1 chicken breast half or 1 drumstick and 1 thigh)

Ingredients

  • 1  cup  low-fat buttermilk
  • 2  large egg whites, beaten
  • 1  cup  all-purpose flour (about 4 1/2 ounces)
  • 1/3  cup  cornmeal
  • 1  teaspoon  salt, divided
  • 3/4  teaspoon  freshly ground black pepper
  • 1/4  teaspoon  ground red pepper
  • 2  chicken breast halves, skinned (about 1 pound)
  • 2  chicken thighs, skinned (about 1/2 pound)
  • 2  chicken drumsticks, skinned (about 1/2 pound)
  • 2  tablespoons  canola oil
  • Cooking spray

Preparation

Preheat oven to 425°.

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, 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.

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:  Cooking Light

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