Reducedfatovenfriedchicken Recipes

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LOW-FAT OVEN-FRIED CHICKEN



Low-Fat Oven-Fried Chicken image

I found this tender, tasty chicken recipe in a recent issue of Cooking Light. It is tender inside with a nice crisp crust! Prep time includes 1 hour of marinating time.

Provided by SharleneW

Categories     Chicken Thigh & Leg

Time 1h50m

Yield 4 serving(s)

Number Of Ingredients 10

3/4 cup low-fat buttermilk
2 chicken breast halves, skinned (about 1 pound)
2 chicken drumsticks, skinned (about 1/2 pound)
2 chicken thighs, skinned (about 1/2 pound)
1/2 cup all-purpose flour
1 teaspoon salt
1/2 teaspoon ground red pepper
1/4 teaspoon white pepper
1/4 teaspoon ground cumin
cooking spray

Steps:

  • Combine chicken pieces and buttermilk in a large zip-top bag and marinate in refrigerator 1 hour, turning occasionally.
  • Preheat oven to 450°F.
  • Combine flour and seasonings in another large plastic bag.
  • Remove chicken from first bag (discarding marinade) and shake in flour mixture one piece at a time.
  • Shake off excess flour.
  • Place chicken pieces on a baking sheet lined with parchment paper.
  • Lightly coat chicken with cooking spray.
  • Bake for 35 minutes or until done, turning after 20 minutes.

BAKED-UP FRIED CHICKEN, LOW FAT



Baked-Up Fried Chicken, Low Fat image

Forget about that greasy version of fried chicken that soaks through the takeout container before you get it home. Get all the crunch with half the calories using this hassle-free oven method. Skinless, boneless chicken breasts stay moist and tender beneath a crispy coating of spices.

Provided by Annacia

Categories     High Protein

Time 45m

Yield 6 serving(s)

Number Of Ingredients 10

1/2 cup low-fat buttermilk
1 egg white
6 boneless skinless chicken breasts
1/2 cup all-purpose flour
2 teaspoons salt
2 teaspoons garlic powder
2 teaspoons dried oregano leaves
2 teaspoons chili powder
2 teaspoons baking powder
1 -2 tablespoon olive oil

Steps:

  • . Preheat oven to 450F (230C).
  • Line a rimmed baking sheet with foil and set a wire rack on top.
  • Spray rack with cooking spray.
  • In a large bowl, whisk buttermilk with egg white, add chicken and turn to evenly coat.
  • Measure flour, salt, garlic powder, oregano, chili powder and baking powder into a large plastic bag.
  • Close top and gently shake to evenly mix.
  • Remove chicken, one piece at a time, from buttermilk and shake off excess liquid, then place in bag.
  • Close top and shake gently to evenly coat.
  • Remove from bag, shaking off excess coating, then place on rack, repeat with remaining chicken, one piece at a time.
  • Discard any remaining milk and flour mixtures.
  • Using a brush, lightly dab oil as evenly as possible over coating on chicken.
  • Bake in centre of preheated oven until coating is crisp and golden, about 30 minutes.
  • TIP:.
  • If you have time, let chicken marinate in buttermilk before roasting. This makes it even more tender and adds tang, too! Place chicken and buttermilk mixture in a large plastic bag. Push chicken down into marinade, then squeeze out as much air as possible from bag. Seal tightly with an elastic band as close to chicken as possible. Place in a large bowl. Refrigerate 4 hours or overnight. Then proceed with recipe as written.

OVEN FRIED BUTTERMILK CHICKEN - LOW FAT, BUT TASTY!



Oven Fried Buttermilk Chicken - Low Fat, but Tasty! image

This chicken is a great alternative to the heart attack on a plate fried chicken without sacrificing the texture and flavor of a good home made 'fried' chicken. I've been tweaking this recipe for some time and I have it just where we like it. My hublet loves this recipe, as do I.

Provided by Brandess

Categories     Chicken Breast

Time 55m

Yield 6 serving(s)

Number Of Ingredients 11

1 1/3 cups Crispix cereal
2 1/4 cups bagel chips (or melba toast)
1 tablespoon canola oil
2 teaspoons kosher salt
1/2 teaspoon cayenne pepper
1/2 teaspoon sweet paprika
1/2 teaspoon fresh ground black pepper
1/4 cup reduced-fat buttermilk
1 teaspoon Dijon mustard
4 chicken pieces (about 6 ounces each, bone-in, skinless )
Pam cooking spray

Steps:

  • Preheat the oven to 400 degrees F. Set a rack on a foil lined baking sheet. Spray the rack generously with cooking spray.
  • Finely grind the cereal and toasts together in a food processor. Transfer crumbs to a large gallon size plastic bag. Add the oil, salt, cayenne, paprika, and ground pepper and toss to mix thoroughly.
  • Whisk the buttermilk and Dijon mustard together in a medium shallow bowl. Add chicken to buttermilk/Dijon and turn to coat all the pieces evenly. Drop the chicken into the plastic bag, seal and shake until each piece is evenly coated.
  • Place coated pieces on the prepared rack. Spray the chicken pieces evenly with cooking spray, and bake until the coating crisps and browns, approximately 35 to 40 minutes.
  • Transfer to a platter and serve hot or at room temperature.
  • Cook's note: I like to cook the chicken on the bone for a real moist and juicy chicken experience. If you can't find bone-in skinless chicken, simply pull off the skin before coating. Chicken breast halves can be quite large. To get a healthy 6 ounce portion, cut the breast pieces crosswise with a heavy knife into pieces about the same size as a chicken thigh.

Nutrition Facts : Calories 47.8, Fat 2.5, SaturatedFat 0.2, Sodium 641.1, Carbohydrate 6.1, Fiber 0.3, Sugar 0.8, Protein 0.6

VERY SIMPLE OVEN FRIED CHICKEN -- LOW FAT



Very Simple Oven Fried Chicken -- Low Fat image

About as simple as it gets with less calories!!. Good hot or cold, great for picnics. (I was surprised I couldn't find this already posted!)

Provided by Derf2440

Categories     Chicken

Time 50m

Yield 2 serving(s)

Number Of Ingredients 5

2 skinless chicken breast halves, bone in
vegetable oil cooking spray
1/2 teaspoon salt
1/4 teaspoon pepper, freshly ground
1 teaspoon paprika

Steps:

  • Preheat oven to 400 degrees Fahrenheit.
  • Sprinkle salt and pepper over both sides of chicken.
  • Spray chicken all over with veggies spray.
  • Sprinkle all over with paprika.
  • Fit a rack into a roasting pan; spray with veggie spray.
  • Place chicken bone side down on roaster rack.
  • Roast for approximately 45 minutes or until juices run clear.

Nutrition Facts : Calories 138.5, Fat 3.2, SaturatedFat 0.7, Cholesterol 75.5, Sodium 719.1, Carbohydrate 0.8, Fiber 0.5, Sugar 0.1, Protein 25.2

LOW FAT OVEN FRIED CHICKEN



Low Fat Oven Fried Chicken image

I created this recipe when looking for a crispy oven fried chicken. The bouquet garni gives it great flavor. If you can't find it, use some rosemary, thyme and sage.

Provided by Grandma Deb

Categories     Chicken Breast

Time 32m

Yield 4 chicken breasts, 4 serving(s)

Number Of Ingredients 9

1 lb boneless skinless chicken breast
1 1/2 cups panko breadcrumbs
1/2 teaspoon garlic powder
1 teaspoon salt
1/2 teaspoon black pepper
1/4 teaspoon crushed red pepper flakes
3/4 teaspoon bouquet garni
2 egg whites
1 tablespoon flour

Steps:

  • Spray 9x13 baking dish with cooking spray. In pie plate, combine panko crumbs, garlic powder, salt, pepper, red pepper and bouquet garnie. In another pie plate, beat egg whites slightly. Lightly dust each chicken breast with flour, dip in egg white then in bread crumbs. Place in baking dish. Bake @350 25-30 minutes or till internal temperature reaches 165 degrees.

Nutrition Facts : Calories 307.2, Fat 5.2, SaturatedFat 1.1, Cholesterol 72.6, Sodium 1037.2, Carbohydrate 31.3, Fiber 2, Sugar 2.7, Protein 31.6

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