Spicy Oven-Fried Chicken
Marinate the skinless, boneless chicken breast halves in a spicy buttermilk mixture before coating with crumbs and oven-frying.
Ingredients
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3/4 cup buttermilk
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1 tablespoon hot pepper sauce
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1 tablespoon Dijon mustard
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2 cloves garlic, minced
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1/2 teaspoon black pepper
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2 teaspoons salt
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4 boneless, skinless chicken breasts (about 1-1/2 pounds total)
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1 cup plain bread crumbs
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1/4 cup grated Parmesan cheese
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2 tablespoons flour
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2 teaspoons dried thyme
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1/2 teaspoon paprika
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1/2 teaspoon cayenne pepper
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3 tablespoons olive oil
Directions
1.
In a large bowl, whisk buttermilk, hot sauce, mustard, garlic, pepper and 1 teaspoon of the salt. Add chicken and turn to coat. Cover and refrigerate at least 4 hours or overnight, turning occasionally.
2.
In a large bowl, combine bread crumbs, Parmesan, flour, thyme, paprika, cayenne, remaining 1 teaspoon salt and 2 tablespoons of the oil; mix well. Remove chicken from marinade; place in seasoned bread crumb mixture. Turn to coat. Place chicken on a baking rack and let sit for 20 minutes so that crumbs will adhere better.
3.
Meanwhile, put remaining 1 tablespoon olive oil in a rimmed baking sheet and place in oven; heat oven to 400 degrees F. After about 5 minutes, place chicken on heated baking sheet. Bake at 400 degrees F for 30 minutes or until crispy, golden and baked through. Serve with roasted potatoes and green beans, if desired.
Nutrition information
Calories 371, Total Fat 13 g, Saturated Fat 3 g, Cholesterol 103 mg, Sodium 963 mg, Carbohydrate 17 g, Fiber 1 g, Protein 45 g.
Percent Daily Values are based on a 2,000 calorie diet
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Oven-Fried Chicken
Great news - crunchy, flavorful fried chicken can be healthy. We marinate skinless chicken in buttermilk to keep it juicy. A light coating of flour, sesame seeds and spices, misted with olive oil, forms an appealing crust during baking. And with only 7 grams of fat per serving rather than the 20 in typical fried chicken - that is good news.
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