Light Baked Fried Chicken

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Nutritional Info
  • Servings Per Recipe: 4
  • 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

View full nutritional breakdown of Light Baked Fried Chicken calories by ingredient
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Number of Servings: 4


    2-3 Boneless, Skinless Chicken Breasts
    1 Large egg white, beaten
    1/2 cup all-purpose flour
    3 tbsp cornmeal
    1/2 tsp salt, divided
    1/4 tsp freshly grounp black pepper (+/- to taste)
    1/8 tsp ground red pepper
    1 tbsp olive oil or canola oil
    1/2 cup skim milk
    1/2 tbsp white vinegar
    Cooking 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.

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Member Ratings For This Recipe

  • Incredible!
    This was really simple and positively delicious! Thanks for sharing it! :o) - 1/1/10

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