Fit and fabulous Fried Chicken

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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 187.9
  • Total Fat: 2.3 g
  • Cholesterol: 46.1 mg
  • Sodium: 466.3 mg
  • Total Carbs: 7.2 g
  • Dietary Fiber: 0.3 g
  • Protein: 20.6 g

View full nutritional breakdown of Fit and fabulous Fried Chicken calories by ingredient
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Number of Servings: 2


    2 bone-in chicken breasts (approximately 8-10 ounces each)
    1 cup low-fat buttermilk
    olive oil spray
    1/2 teaspoon onion powder
    1/4 teaspoon paprika
    1/4 teaspoon salt
    1/4 teaspoon black pepper
    Pinch cayenne pepper
    1/2 cup whole wheat Panko (Japanese breadcrumbs)


Remove the skin and all visible fat from the chicken breasts. Transfer them to a re-sealable plastic container that is slightly larger than the breasts. Pour the buttermilk over the breasts, then turn them, to coat them. Marinate them in the buttermilk at least 6 hours or overnight, rotating them once or twice.

Preheat the oven to 450 degrees. Lightly mist a small, non-stick baking pan or sheet with spray.

In a small bowl, mix the onion powder, paprika, salt, black pepper and cayenne. Add the panko to a medium, shallow bowl.

Remove one chicken breast from the buttermilk and let any excess buttermilk drip off. Sprinkle both sides of the breast evenly with half of the seasoning mixture. Then transfer it to the bowl of panko and cover it completely with the crumbs. Place the breaded chicken breast down (ribs up) on the prepared pan. Repeat with the remaining chicken breast.

Lightly spray the top of both breasts with spray. Bake the chicken for 10 minutes, then carefully, being sure not the remove the breading, flip the breast. Lightly mist the tops with spray and continue to bake them for another 10-15 minutes or until the breading is crispy and the chicken is no longer pink inside. Serve it immediately or refrigerate it for up to 2 days to eat it cold. Makes 2 servings.

Number of Servings: 2

Recipe submitted by SparkPeople user SELAHTERRY.

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