Heart-Healthy Homemade KFC Style Fried Chicken
Satisfy your fried chicken cravings the heart-healthy way with this homemade KFC-inspired recipe, a guilt-free twist on the fast-food classic. Featuring boneless, skinless chicken breasts marinated in low-fat buttermilk for tenderness, this recipe trades traditional deep frying for a lighter oven-baked technique that still delivers that signature crispy crust. A flavorful coating of whole wheat flour, cornstarch, and a blend of herbs and spices—like paprika, garlic powder, and cayenne pepper—keeps every bite packed with mouthwatering flavor. By using olive oil spray and a salt substitute, this dish is perfect for those watching their sodium intake but still yearning for indulgence. Ready in under an hour, this recipe serves up four portions of golden perfection, making it a healthier choice for family dinners or weekend treats. Enjoy it with roasted veggies or a crisp side salad for a complete nutritious meal!
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Ingredients
- 2 pieces boneless, skinless chicken breasts
- 1 cup low-fat buttermilk
- 1 cup whole wheat flour
- 2 tablespoons cornstarch
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 0.5 teaspoon cayenne pepper
- 0.5 teaspoon black pepper
- 0.5 teaspoon baking powder
- 1 teaspoon salt substitute
- 0 olive oil spray
Directions
Step 1
Cut the chicken breasts into strips or chunks as desired, ensuring they are even in size for uniform cooking.
Step 2
Place the chicken pieces in a bowl and pour the low-fat buttermilk over them. Cover the bowl and let them marinate in the fridge for at least 30 minutes, or up to 4 hours for more flavor.
Step 3
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Step 4
In a shallow dish, combine the whole wheat flour, cornstarch, paprika, garlic powder, onion powder, dried oregano, dried thyme, cayenne pepper, black pepper, baking powder, and salt substitute, mixing them well.
Step 5
Remove the chicken from the buttermilk, letting the excess drip off, and press each piece into the flour mixture, ensuring they are fully coated.
Step 6
Arrange the coated chicken pieces on the prepared baking sheet, leaving some space between each piece for even air circulation.
Step 7
Generously spray the top of the chicken with olive oil spray to ensure a crispy texture once baked.
Step 8
Bake in the preheated oven for 20-25 minutes, or until the chicken has reached an internal temperature of 165°F (74°C) and is golden and crispy.
Step 9
Remove from the oven and let the chicken rest for a few minutes. Serve warm with your favorite healthy side dish.
Nutrition Facts
| Serving size | (748.5g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1179.6 |
| Total Fat 17.9g | 0% |
| Saturated Fat 5.4g | 0% |
| Cholesterol 305.8mg | 0% |
| Sodium 753.5mg | 0% |
| Total Carbohydrate 122.5g | 0% |
| Dietary Fiber 17.4g | 0% |
| Total Sugars 13.0g | |
| Protein 133.4g | 0% |
| Vitamin D 130.5IU | 0% |
| Calcium 407.8mg | 0% |
| Iron 9.8mg | 0% |
| Potassium 5600.9mg | 0% |
Source of Calories