Healthy Fried Chicken

Comfort Under 350 Calories: Oven-Fried Chicken

16 January 2016 by Lizzie Fuhr

Fried chicken is the definition of comfort food, but just one piece can weigh in at over 700 calories. Skip the classic, and opt for this lower-calorie, just-as-delicious alternative that's baked in the oven. Tender, moist, and crunchy on the outside, this oven-fried chicken is a quick meal for one of those nights when you're craving something comforting but refuse to leave the table feeling uncomfortably stuffed.

Oven-Fried Chicken

From Mama's Table to Mine: Everybody's Favorite Comfort Foods at 350 Calories or Less by Bobby Deen and Melissa Clark

Ingredients

85 mL low-fat buttermilk
10 grams finely chopped fresh chives
1 teaspoon Dijon mustard
1/4 teaspoon hot sauce
4 bone-in chicken breasts
25 grams dried breadcrumbs
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper

Directions

In a medium bowl, whisk together the buttermilk, chives, mustard, and hot sauce. Remove the skin from the chicken breasts, add the chicken to the bowl, and let it soak for at least 30 minutes or overnight.
Preheat the oven to 425ºF/ 220°C/ Fan 200. Spray a rimmed baking sheet with cooking spray. Place the breadcrumbs in a wide, shallow bowl.
Remove the chicken from the marinade, and season it with salt and pepper.
Dip the chicken into the breadcrumbs, and toss well to coat. Place the chicken on the prepared baking sheet.
Spray the chicken generously with cooking spray, and bake until it is just cooked through, 25 to 30 minutes.