Zesty Crunchy Oven-Fried Chicken
Per ServingZesty Crunchy Oven-Fried Chicken |
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|---|---|---|
| Makes: 4 | ||
| Serving Size: 6 oz. (bone in) | ||
| Calories | 220 | |
| Fat | 5 | g |
| Saturated Fat | 1.4 | g |
| Trans Fat | 0 | g |
| Carbohydrate | 16 | g |
| Fiber | 2 | g |
| Sugars | 2 | g |
| Cholesterol | 75 | mg |
| Sodium | 245 | mg |
| Potassium | 290 | mg |
| Protein | 26 | g |
| Phosphorus | 210 | mg |
| Choices: Starch 1, Lean Meat 3 | ||
- Makes: 4
- Serving Size: 6 oz. (bone in)
- Preparation Time: 10 minutes
- Cooking Time: 40 to 50 minutes
Ingredients
| 1/3 | cup | low-fat buttermilk |
| 1 | tsp. | mild or hot chili powder |
| 1/2 | tsp. | dried oregano flakes |
| 1/4 | tsp. | ground cumin |
| 1/4 | tsp. | kosher salt |
| Freshly ground black pepper to taste | ||
| 1 | cup | panko bread crumbs (whole wheat, if available) |
| 1 1/2 | lbs. | chicken drumsticks, skinless, bone in |
| Olive oil nonstick cooking spray |
Directions
- Preheat the oven to 400 degrees. Line a large baking sheet with parchment paper.
- In a shallow bowl, combine the buttermilk, chili powder, oregano, cumin, salt, and black pepper.
- Place the bread crumbs on a plate.
- Dip the chicken pieces in the buttermilk mixture, and roll them in the panko crumbs. Place the chicken on the prepared baking sheet.
- Coat the chicken with the olive oil cooking spray. Bake for 40 to 50 minutes, turning once until the chicken is cooked through and golden brown.
Technique: Oven Frying
Extra crispy elements: High heat, panko bread crumbs, and a spritz of nonstick cooking spray are the "secret" ingredients. Using skinless drumsticks helps cut the fat.
More Crunch!
Fish: Substitute any thick white fish for the chicken. Bake the fish at 375 degrees for about 10 minutes per inch of thickness, turning once.
Vegetables: Dip cleaned and sliced nonstarchy vegetables, such as zucchini or summer squash, in the buttermilk mixture and then in the panko bread crumbs. Bake them in one layer at 400 degrees for about 15 minutes, turning once, until lightly browned and cooked through.
