Tasty Oven-Fried Chicken - homemade

A Meal to Remember

We have taken the classic recipe for fried chicken and turned it into a delicious and healthy dish.  Skip all the excess fat and calories, and the sputtering oil by serving this easier, tidier, quicker, oven-fried chicken. By using a more healthful cooking technique and skinless, lean chicken, the fat and calories are significantly reduced.  The buttermilk marinade keeps the chicken moist and tender while the mixture of spices adds rich, complex flavors.  The added bonus: This chicken is equally great served straight from the oven, chilled for a picnic, or even served on the second day.

Tasty Oven-Fried Chicken

1 1/2 cups fat free or low-fat buttermilk
2 Tbsp. Dijon-style mustard
2-3 Tbsp. hot pepper sauce, or to taste
2 garlic cloves, finely minced
1/2 tsp. salt, divided
1/2 tsp. freshly ground black pepper, divided
1 large onion, sliced very thin
1 1/4 lbs. skinless chicken (chicken breast and/or thighs), cut into 12 pieces
Canola oil cooking spray
3/4 cup dry, unseasoned whole-wheat breadcrumbs
3/4 cup bran flakes, crushed
1/4 cup whole-wheat flour
1/4 cup all-purpose flour
2 tsp. cumin
1/2 tsp. paprika
1/4 tsp. cayenne pepper

In a large bowl whisk the buttermilk, mustard, pepper sauce, garlic, 1/4 teaspoon of salt and pepper.  Add the onion, then chicken and stir to coat.  Cover and refrigerate at least 4 hours or up to 1 day, turning the chicken and onion a few times.

When you’re ready to bake the chicken, cover a large baking sheet with foil creating a rim around the sides and set it aside.  Spray the foil with cooking spray and preheat oven to 400 degrees.

In a large baking dish, mix the bread, cereal crumbs, flours, cumin, paprika and cayenne until well blended.  

Remove the chicken from the marinade and shake off any excess.  If desired, lightly sprinkle each piece with salt and pepper.  Coat each chicken piece in the crumb mixture to cover all sides and place them on the baking sheets.  

Place the baking sheet on the lower oven rack and bake until it is golden, crisp and cooked through, about 30-35 minutes, turning once.  Serve hot or at room temperature with barbecue and honey mustard dipping sauce.

Option:  For whole chicken pieces, use 4 small skinless chicken breasts (bone in).  Follow the exact recipe but, when cooking, bake for 50-60 minutes.  

Baking option:  For crispy chicken, use a rack (such as a cookie rack) when baking.  Spray the rack with cooking spray and place it in the foil-covered baking sheet.  Then place the chicken on the rack and bake as directed without turning the chicken.

Makes 6 servings, 2 chicken strips per serving.

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