In desperate need of skinnier versions of your favorite foods? This Oven-Fried Chicken recipe transforms a staple here in the South into buttermilk-bathed, cornflake-coated classic that won’t ruin your diet.
Do you get tired of eating the same meals over and over again? I am guilty of falling into this rut myself, between Spaghetti Wednesday and Friday Night Pizza making a regular appearance on my weekly meal plan.
I love it when something like David Venable’s Back Around the Table: An “In the Kitchen with David” Cookbook comes along, offering a unique twist on comfort food and some of our family favorites.
Oven-Fried Chicken was the first recipe I made from this cookbook. With all of the temptations of the holidays, I am in desperate need of skinnier versions of my favorite foods. Fried chicken is a staple here in the South, and is probably my favorite comfort food. A skinny version of this family favorite is most welcome.
Prep Time: 2 hours
Cook Time: 40 min.
Yields: 12 servings
Ingredients
- 12 boneless skinless chicken breasts, pounded to ½ inch thick
- 2 cups buttermilk
- 1 tbsp hot sauce
- vegetable oil spray
- ½ cup all-purpose flour
- 3 cups cornflake crumbs
- 1 tsp paprika
- 1 tsp kosher salt
- ½ tsp freshly ground black pepper
- ½ tsp cayenne
- ½ tsp garlic powder
- ½ tsp onion powder
- 1 tsp poultry seasoning
Instructions
- Place the chicken in a resealable plastic bag with the buttermilk and hot sauce. Close the bag, shake until the chicken pieces are fully coated, and refrigerate for at least 2 hours or overnight.
- Position a rack in the center of the oven. Preheat the oven to 400°F. Spray a wire rack with vegetable oil spray and place it in a roasting pan or on a baking sheet.
- Place the flour on a plate. Mix the cornflake crumbs, paprika, salt, black pepper, cayenne, garlic powder, onion powder, and poultry seasoning in a bowl until the ingredients are evenly distributed. Remove the chicken breasts from the bag and place them on a plate. Pour the marinade into a medium bowl. Dredge each breast with the flour until fully coated, shaking off any excess. Then coat the chicken in the marinade, followed by a dredging in the cornflake mixture.
- Arrange the chicken pieces on the prepared wire rack. Bake for 15 minutes. Reduce the oven temperature to 350°F and bake until cooked through and crispy, 15 to 20 minutes.
FAQs
The reason for the kosher salt is that it is healthier than table salt; it contains less sodium per volume. As this is a “skinny” version of fried chicken, I went with the healthier salt. As well, the larger grains of kosher salt give the chicken a crispier texture on its outside.
Given you are cooking the chicken in a marinade, the chances of the chicken drying out are minimal. That said, a meat thermometer inserted in the chicken’s thickest parts will take out the guesswork. Once it reaches an internal temperature of 165°F, it’s good to go. Once you take it out, let the chicken rest for 5 minutes so that the juices can redistribute throughout the piece.
Sure. Whole wheat, almond, corn, and rice flours are all usable. Just know that each kind of flour has its own set of characteristics. Whole wheat is denser, corn is sweeter, rice has a light and airy texture, while almond has a distinct taste. You’ll have to test it out to see which works best with this recipe in your mind.
No. Washing chicken helps spread the bacteria around your kitchen. You kill the bacteria by cooking the chicken at the right temperature and right amount of time.
How To Store Oven Fried Chicken
First, let the chicken cool to room temperature. Wrap each piece in plastic and then put in an airtight container. You can keep it in the fridge for up to 4 days. When it comes time to reheat, make sure the chicken reaches an internal temperature of 165°F before serving. You can also freeze the chicken for up to 4 months. Let it thaw in the fridge overnight or use the Defrost setting on your microwave when you want to eat it.
Healthy Oven Fried Chicken
Ingredients
- 12 boneless skinless chicken breasts, pounded to ½ inch thick
- 2 cups buttermilk
- 1 tablespoon hot sauce
- Vegetable oil spray
- ½ cup all-purpose flour
- 3 cups cornflake crumbs
- 1 teaspoon paprika
- 1 teaspoon kosher salt
- ½ teaspoon freshly ground black pepper
- ½ teaspoon cayenne
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- 1 teaspoon poultry seasoning
Instructions
- Place the chicken in a resealable plastic bag with the buttermilk and hot sauce. Close the bag, shake until the chicken pieces are fully coated, and refrigerate for at least 2 hours or overnight.
- Position a rack in the center of the oven. Preheat the oven to 400°F. Spray a wire rack with vegetable oil spray and place it in a roasting pan or on a baking sheet.
- Place the flour on a plate. Mix the cornflake crumbs, paprika, salt, black pepper, cayenne, garlic powder, onion powder, and poultry seasoning in a bowl until the ingredients are evenly distributed. Remove the chicken breasts from the bag and place them on a plate. Pour the marinade into a medium bowl. Dredge each breast with the flour until fully coated, shaking off any excess. Then coat the chicken in the marinade, followed by a dredging in the cornflake mixture.
- Arrange the chicken pieces on the prepared wire rack. Bake for 15 minutes. Reduce the oven temperature to 350°F and bake until cooked through and crispy, 15 to 20 minutes.
