Oven Baked Buttermilk Fried Chicken - Pollo frito Horneado, Anti-cancer recipes - Cook For Your Life

Oven Baked Buttermilk Fried Chicken

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Clock Icon for Prep Time 15 min prep
Person Icon for Serving Size 4 servings
Carrot Icon for Number of Ingredients Size 8 ingredients

Frying chicken at home can make quite a mess. Instead of a large pot of hot splattering oil, all you’ll need for this recipe is an oven. This delicious oven baked buttermilk chicken has...


Ingredients

  • 2 cups low-fat buttermilk (see Chef Tips)
  • 2 tablespoon paprika, divided
  • 4 teaspoons cayenne, divided
  • 2 tablespoon garlic powder, divided
  • 2 tablespoons salt, divided
  • 4 (4-6oz) chicken breasts
  • 2 cups whole-wheat flour
  • ½ cup olive oil

Nutrition Facts

Calories

718 cals

Fat

41 g

Saturated Fat

8 g

Polyunsaturated Fat

6 g

Monounsaturated Fat

25 g

Carbohydrates

56 g

Sugar

7 g

Fiber

9 g

Protein

37 g

Sodium

840 mg

Directions

  1. Preheat oven to 400 degrees.
  2. In a medium sized bowl mix together buttermilk, 1 tablespoon paprika, 2 teaspoons cayenne, 1 tablespoon garlic powder and 1 tablespoon of salt.
  3. Add chicken to the buttermilk mixture. Mix to make sure the buttermilk is coating all of the chicken. Cover and refrigerate for at least one hour.
  4. In a casserole dish mix together whole wheat flour, 1 tablespoon paprika, 2 teaspoons cayenne, 1 tablespoon garlic powder and 1 tablespoon of salt.
  5. Remove the chicken from the buttermilk, draining any excess. Coat the chicken with the whole-wheat flour, making sure the chicken is completely covered.
  6. Place on a wire rack on top of a baking sheet. Spray the rack with cooking spray thoroughly. Put the chicken on the rack and generously drizzle with the olive oil.
  7. Bake the chicken for 15 minutes at 400 degrees, then turn the oven down to 300 degrees and bake it for another 10 minutes.  Remove and serve.

Chef Tips

If you don’t have buttermilk on hand, you can use a little acid (such as lemon or vinegar) to lightly sour the milk. This adds lightness to batters, whether for fried chicken or pancakes.

To make the buttermilk substitute:

Add 1 tablespoon of lemon juice or ½ teaspoon of cream of tartar per 1 cup of plain milk.

Stir to mix and let it sit 5 minutes before using.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our Registered Dietitian Kate Ueland, MS, RD, CSO, a board-certified specialist in oncology nutrition, to ensure that each is backed with scientific evidence and follows the guidelines set by the  Oncology Nutrition for Clinical Practice, 2nd Ed.,  published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics.


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