Light Baked Fried Chicken
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
2-3 Boneless, Skinless Chicken Breasts1 Large egg white, beaten1/2 cup all-purpose flour3 tbsp cornmeal1/2 tsp salt, divided1/4 tsp freshly grounp black pepper (+/- to taste)1/8 tsp ground red pepper1 tbsp olive oil or canola oil1/2 cup skim milk1/2 tbsp white vinegarCooking spray
Preheat oven to 425.
Combine milk & vinegar. Let sit for five minutes.
Cover baking pan or sheet with foil or parchment paper.
Combine buttermilk and egg whites in a shallow dish; stir well with a whisk. Combine flour, cornmeal, 1/4 teaspoon salt, black pepper, and red pepper in a separate shallow dish; stir well. Sprinkle chicken evenly with remaining 1/4 teaspoon salt. Dip chicken in buttermilk mixture; dredge in flour mixture.
Heat oil in a 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
Number of Servings: 4
Recipe submitted by SparkPeople user SCJE0308.
Combine milk & vinegar. Let sit for five minutes.
Cover baking pan or sheet with foil or parchment paper.
Combine buttermilk and egg whites in a shallow dish; stir well with a whisk. Combine flour, cornmeal, 1/4 teaspoon salt, black pepper, and red pepper in a separate shallow dish; stir well. Sprinkle chicken evenly with remaining 1/4 teaspoon salt. Dip chicken in buttermilk mixture; dredge in flour mixture.
Heat oil in a 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
Number of Servings: 4
Recipe submitted by SparkPeople user SCJE0308.
Nutritional Info Amount Per Serving
- Calories: 158.5
- Total Fat: 4.2 g
- Cholesterol: 21.2 mg
- Sodium: 345.4 mg
- Total Carbs: 17.1 g
- Dietary Fiber: 0.9 g
- Protein: 12.5 g
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