How to Make Low Calorie Oven Fried Chicken

Serve crispy oven-fried chicken hot or cold at picnics or family gatherings.

Traditional deep-fried chicken has long been an American favorite, but it is loaded with fat and calories. Oven-fried chicken allows you to enjoy the taste of this favorite without the extra calories and fat. Serve crunchy oven-fried chicken that is tender, flavorful and nutritious. Substitute the higher fat and carbohydrate ingredients used in making fried chicken for the heart-healthy ones in the oven-fried variety.

Things You'll Need

• 4 skinless drumsticks
• 4 skinless chicken breasts
• 1/2 cup low fat or skim milk
• 1 cup corn flakes
• 1 tsp. poultry seasoning
• 1 1/2 tbsp. onion powder
• 1 1/2 tbsp. garlic powder
• 2 tsp. black pepper
• 2 tsp. red pepper
• 1 tsp. ground ginger
• 1 tsp. vegetable oil
• 1 dash paprika
• Baking sheet
• 2 mixing bowls
• Aluminum foil
• Small plastic bag
• Ice water
• Small plate
• Cooking spray

Instructions

1. Preheat oven to 350 degrees F while you grease a cookie sheet or shallow baking pan with vegetable oil or spray with cooking spray. Add 1/2 tsp. poultry seasoning to milk in a small bowl and set aside.

2. Place the chicken pieces in a large bowl of ice water and set aside. Combine salt, pepper, onion and garlic powder, black pepper, crushed red pepper and ginger with cornflake crumbs and place in a plastic bag. Remove one piece of chicken at a time from ice water and pat dry.

3. Dip chicken in milk, then shake off excess and place the pieces one at a time in a plastic bag filled with seasoning and cornflake crumbs and shake thoroughly coat. Place coated pieces on a plate and refrigerate for one hour.

4. Remove from refrigerator and sprinkle lightly with paprika. Transfer cold breaded chicken pieces to prepared baking sheet. Spray each piece lightly with cooking spray. Cover loosely with aluminum foil and bake for 40 minutes.

5. Carefully remove aluminum foil and continue baking for an additional 30 to 40 minutes or until the meat easily comes away from the bone when pulled with a fork. Drumsticks require less baking time than breasts, so it is important to monitor the baking progress.

Tips & Warnings

• There is no need to turn the chicken during the cooking process - the crumb-mixture forms the crispy layer on both sides.

• Clean all surfaces used for preparing the chicken with an anti-bacterial spray or soap to prevent cross-contamination with other foods.

References

• Cooks.com: Low Calorie Fried Chicken
• Once Upon a Plate: Crispy Oven-Fried Chicken - Very Low Fat
• Calorie King: Souther Oven-Fried Chicken
• Everyday Health: Crispy Oven-Fried Chicken

Resources

• Spark Recipes: Calories in Oven Fried Chicken