Spicy Oven Fried Chicken

Spicy Oven Fried Chicken
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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 247.7
  • Total Fat: 6.3 g
  • Cholesterol: 120.8 mg
  • Sodium: 374.5 mg
  • Total Carbs: 11.5 g
  • Dietary Fiber: 0.6 g
  • Protein: 34.0 g

View full nutritional breakdown of Spicy Oven Fried Chicken calories by ingredient
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I love this easy way to lighten up fried chicken. You still get the flavor without all the fat. I love this easy way to lighten up fried chicken. You still get the flavor without all the fat.
Number of Servings: 6


    3 lbs chicken leg-quarters, skin and visible fat removed
    1 cup nonfat milk
    1/2 cup whole-wheat flour or white flour
    1 tablespoon onion powder
    1 teaspoon garlic powder
    1 teaspoon paprika
    1/2 teaspoon salt
    1/2 teaspoon poultry seasoning
    1/4 teaspoon black pepper
    1/4 teaspoon cayenne pepper
    Non-stick Spray


Preheat the oven to 350°. Place the chicken in a sturdy plastic bag or a bowl. Pour in the milk. Allow the chicken to marinate for at least 1 hour or up to 24 hours. After marinating, drain and discard the milk.

To make the seasoning mix combine the flour and seasonings in an empty bread bag. Shake to combine. Place 1 or 2 pieces of chicken in the bag. Twist the top and shake to coat. Arrange the coated chicken in a 9 by 13-inch baking pan that has been coated with non-stick spray. Continue until all of the chicken is coated. Lightly spray the tops of the chicken with non-stick spray. Bake the chicken at 350° for an hour. Allow the chicken to cool for 10 minutes before serving. Makes 6 servings.

Number of Servings: 6

Recipe submitted by SparkPeople user MOMOFONESOFAR.

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