Joy Bauer Weight Loss

RecipeBaked “Fried” Chicken

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Nutrition Facts
Amount per Serving
  • Calories: 270
  • Protein: 34 g
  • Total Fat: 4 g
    • Unsaturated Fat: 3.5 g
    • Saturated Fat: 0.5 g
  • Cholesterol: 85 mg
  • Total Carbohydrate: 23 g
  • Dietary Fiber: 2 g
  • Total Sugar: 2 g
    • Natural Sugar: 2 g
    • Added Sugar: 0 g
  • Sodium: 430 mg

Between the crispy coating and deliciously juicy meat, fried chicken is irresistible comfort food. But let’s face it, we could all do without the fried fare. Satisfy the urge instead with this baked version—it provides the same the delicious flavor without any of the guilty aftermath. It’s finger-licking good…and good for you!

  • Prep time
  • Total Time
This recipe makes 4 servings
Ingredients:
  • 1½ pounds of skinless chicken (any combination of chicken on the bone, including breast, thighs, and/or drumsticks)
  • ¼ cup nonfat or low-fat buttermilk (shake well before measuring)
  • ½ cup flour, preferably whole grain (may substitute any other type of flour)
  • 1 teaspoon onion powder
  • ½ teaspoon kosher salt
  • ½ teaspoon black pepper
  • 3 egg whites
  • 1 tablespoon low-fat milk (or water)
  • 3 teaspoons hot sauce
  • ¾ cup Italian-seasoned Panko breadcrumbs
Preparation:

Place chicken in a resealable plastic bag. Add the buttermilk to the bag and seal. Squish the contents around to ensure all the chicken is well coated. Marinate for at least 30 minutes, or up to 24 hours.

Preheat oven to 425˚. Line a baking sheet with parchment paper or aluminum foil, and coat the foil with oil spray.

Set out 3 shallow dishes for a 3-step breading station. In the first dish, combine the flour, onion powder, salt, and black pepper; mix well. In the second dish, combine the egg whites, milk, and hot sauce. Whisk together until slightly frothy. Pour Italian Panko breadcrumbs into the third dish.

Shake the excess buttermilk off the chicken, and press it into the first dish (with seasoned flour), coating both sides. Shake off the excess flour, and then dip it into the second dish (with the egg white mixture), coating all sides.

Finally, lay the chicken in the third dish, thoroughly coating all sides with panko breadcrumbs. Place the coated chicken on the prepared baking sheet, and repeat with all remaining chicken pieces. Then, liberally mist the top of each breaded chicken pieces with oil spray and bake for 25 to 35 minutes, or until browned and crispy.

Nutrition analysis courtesy of Genesis® R&D